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10 Dry Fruits To Have During Pregnancy

Eating dry fruits early on in your pregnancy is crucial and beneficial for your body. Eating dry fruits has been associated with smart and intelligent babies in the past.

4 min read
10 Dry Fruits To Have During Pregnancy

Walnut Benefits

Walnuts, aka Akhrot, are a vital addition to your diet. These humble nuts are an excellent source of Omega-3 fatty acids. This nutrient reduces oxidative stress in the brain. It also aids in boosting brain development and protects brain health in unborn children.

How To Consume

Expecting mothers can have three to four kernels of walnuts daily. Walnuts can be consumed raw or after being lightly roasted. Studies suggest that eating nuts during the first trimester of pregnancy can boost a child's neurodevelopment.

Apricot Benefits

Eating apricots during pregnancy is advised to boost a mother's iron intake. A handful of apricots, aka Khubani, contains 10% of your daily iron needs. Expecting mothers are vulnerable to anemia. Hence, apricots can be an essential part of a mother's diet.

Research suggests that apricots can also help regulate a mother's digestive process and aid constipation.

How To Consume

Mothers can add one or two chopped-up apricots to their breakfast or have it as a snack.

Also read: Indian foods for pregnancy

Fig Benefits

Dried fig or anjeer in pregnancy can help a mother with digestive problems. Figs contain a good amount of calcium, iron, potassium, copper and magnesium. Moreover, eating figs during pregnancy helps to reduce constipation owing to the high amount of fibre.

How To Consume

Pregnant women can have one to three figs in the form of a snack. One can add fresh figs to a salad. One can also consume figs by blending 2 cups of milk with some vanilla extract for taste.

Raisin Benefits

Pregnant women often crave sweets. Raisins during pregnancy can ease the sweet tooth while also doubling as a great source of iron and fibre. Raisins, also known as kishmish, help the body absorb water and subsequently create a laxative effect.

How To Consume

Expecting mothers can sprinkle four to five raisins daily on their salad. Raisins can be consumed raw, or they can be soaked in water and used in dishes.

Pistachio Benefits

Eating pista during pregnancy provides women with a rich source of energy. It's low on calories and has a high nutritional value. Having four to five pistachios during pregnancy can fulfil daily requirements of calcium, iron and folate. All of these nutrients are essential for the growth and development of your baby.

Cashew Benefits

One of the healthiest nuts in pregnancy is cashew (kaju). Cashew is full of fibre, calcium, zinc, iron, folic acid and magnesium. Cashews are also an excellent source of iron and hence increase the hemoglobin levels of a pregnant woman.

How To Consume

Women can mix a handful of cashews with other dry fruits and make it a snack. One can consume cashews during any trimester of pregnancy.

Orange Benefits

Oranges are an excellent source of Vitamin C. This is an essential antioxidant that prevents cell damage.

How To Consume

Women can consume dry oranges by putting them in an air fryer or dehydrator. Eat these dried orange slices as snacks. You can have them with yoghurt or dark chocolate.

Dates Benefits

The answer is yes. Speaking about various dry fruits during pregnancy, dates are essential to your diet. Khajur not only satisfies the sweet tooth but also gives pregnant women the energy to fight off fatigue. Dates contain a high amount of potassium that helps reduce muscle weakness and fatigue.

How To Consume

Pregnant women can have two to three dates daily. It can be mixed into a smoothie or eaten raw.

Prunes Benefits

Eating prunes in pregnancy promotes good digestion and combats fatigue.

During the first trimester, women may experience anxiety. As per a study, the high amount of potassium in prunes helps manage anxiety and depression.

How To Consume

Pregnant women can have prunes separately as a snack. One can add it to puddings or salads. Additionally, it can be added to baked items or blended into a smoothie.

A Dry Fruit Juice Recipe

  • Pick a handful of your favourite nuts like cashews, almonds, pistas, dried figs and soak them in water for around one hour.
  • Drain the water and peel the skin from the almonds. Add all of these into a blender. You can add some chopped dates to sweeten the shake. Blend these with 3/4th cups of milk.
  • Add some cardamom powder for better digestion and taste. Serve the dry fruit juice immediately.

The following are the benefits of dry fruit juice:

  • Helps to beat insomnia
  • Prevents constipation
  • Helps decrease nutritional deficiencies
  • Promotes healthy weight gain

Pregnant women can have one glass of dry fruit juice daily.

Dry Fruits During the First Trimester of Pregnancy

Eating dry fruits early on in your pregnancy is crucial and beneficial for your body. Eating dry fruits has been associated with smart and intelligent babies in the past.

Dry Fruits During the Second Trimester of Pregnancy

Consuming dry fruits in moderation is the route you should take during your second trimester. This ensures an uncomplicated and smooth pregnancy.

Dry Fruits During the Third Trimester of Pregnancy

It should come as no surprise that one must consume dry fruits in the third trimester as well. Walnuts, especially, are said to aid pregnant women greatly. They regulate melatonin production and thus, induce sleep, providing mothers with much-needed rest during this challenging period.

Also read: Amla during pregnancy


Which Ladoo to Eat During Pregnancy?

Research suggests that pregnant women can have nachni or ragi ladoos. These ladoos are nutrient-dense and laden with iron.


Nuguelis Razali, Siti Hayati Mohd Nahwari (2017) Date fruit consumption at term: Effect on length of gestation, labour and delivery (PubMed)

Qaiser Jabeen (2011) The pharmacological activities of prunes: The dried plums (Research Gate)

Anil Kumar, Mamta Metwal (2016) Nutraceutical Value of Finger Millet [Eleusine coracana (L.) Gaertn.], and Their Improvement Using Omics Approaches (U.S. National Library of Medicine)

Tabasum Fatima (2018) Nutritional and health benefits of apricots (Research Gate)

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