Experts Recommend: The Essential Dry Fruits To Consume During Pregnancy For Optimal Health
By incorporating dry fruits into your pregnancy diet, you can embark on a journey of nourishment and well-being for both yourself and your little one. Here's a comprehensive guide you can refer to.
Pregnancy is a miraculous journey, where every moment is filled with anticipation, excitement, and an overwhelming sense of responsibility. As an expectant mother, you want nothing but the best for your growing baby, and one of the most vital aspects of ensuring a healthy pregnancy is maintaining a nutritious diet. In this regard, dry fruits emerge as a shining star, offering a delectable and wholesome snack option that is packed with essential nutrients and energy.
In this article, ABP Live brings you a comprehensive guide that offers valuable insights and expert advice to help you nourish both yourself and your precious little one.
Here's Why Including Nuts In Pregnancy Diet Is Essential:
What the mother eats and how healthy she is, has a huge impact on the infant’s health. The first 1000 days are the window of opportunity for lifelong health. This includes the 270 days of pregnancy, and the mother's diet is the key to good health for both the pregnant woman and the newborn child. During pregnancy, the nutritional requirements are high both in terms of quantity and quality, Ritika Samaddar, Regional Head - South Zone, Dietetics, Nutrition And Dietetics, Max Super Speciality Hospital, Saket shared why including nuts is an essential part of the pregnancy journey:
"Nuts are called the powerhouse of nutrients as they not only provide good amounts of macronutrients like proteins, and healthy fats but also are an excellent source of micronutrients. Having a handful of almonds gives 6g of protein with lots of fibers and healthy fats, also they provide calcium, magnesium, and iron," Ritika said.
"Walnuts are the best source of omega-3 fatty acids, which are important during pregnancy as it is required for cognitive development in infants," she added.
According to her, during pregnancy, mothers should be encouraged to have a handful of nuts like almonds and walnuts. One can soak them and have them. Soaking helps to remove the trypsin inhibitor and is easily digested but never remove the skin as it is a good source of fiber, she said.
She further suggested: "Nuts can be taken in different forms. One can take them as a snack at midday or evening time or make a powder and add it to their milkshake. One can also add them to their desserts or as a garnish on their main dish. One can also take almond milk or walnut milk, especially for those who are vegan or lactose intolerant".
Expert Reveals Benefits Of Incorporating Dry Fruits Into Pregnancy Diet:
Pregnancy is a special time in a woman's life that requires extra care and attention, particularly when it comes to nutrition. Dry fruits are a nutritious and convenient snack option for expectant mothers. Packed with essential nutrients, vitamins, and minerals, dry fruits can provide numerous benefits during pregnancy. Dr Priyanka Rohatgi, Chief Nutritionist, Apollo Hospitals, New Delhi, provided detailed insights on incorporating dry fruits into your diet to ensure a healthy and well-nourished pregnancy:
Choose A Variety Of Dry Fruits:
Including a variety of dry fruits in your diet ensures a wide range of nutrients. Some excellent options to consider are almonds, walnuts, cashews, dates, raisins, figs, and apricots. Each dry fruit offers a unique set of benefits, so aim to have a mix of different types for a well-rounded nutritional intake. Nuts cater to the additional magnesium requirement in pregnancy.
Boost Your Energy Levels:
Pregnancy often leaves women feeling tired and fatigued. Dry fruits can be a natural and healthy source of energy. Almonds and cashews are particularly beneficial for providing a quick energy boost due to their high protein and healthy fat content. They can be consumed as a snack or added to your meals for added nutrition.
Enhance Your Digestive Health:
Constipation is a common issue during pregnancy. Dry fruits, such as dates and figs, are excellent sources of dietary fiber. Including these fiber-rich dry fruits in your diet can help regulate your bowel movements and prevent constipation. Soak dates and figs overnight to soften them and consume them in the morning for maximum effectiveness.
Support Your Baby's Development:
Dry fruits are rich in essential vitamins and minerals that aid in the healthy development of your baby. Walnuts, for instance, contain omega-3 fatty acids that support brain development. Almonds are an excellent source of vitamin E, which is crucial for your baby's cell development. Including a handful of dry fruits in your daily diet can provide these vital nutrients.
Manage Your Weight:
Pregnancy weight gain is a natural part of the process, but it's important to maintain a healthy balance. Dry fruits are a nutritious snack option that can help you manage your weight during pregnancy. They are low in calories and fat, yet high in nutrients. However, remember to consume them in moderation as they can be calorie-dense if eaten excessively.
Combat Nutrient Deficiencies:
Dry fruits are an excellent way to supplement your diet and combat nutrient deficiencies that commonly occur during pregnancy. They are packed with essential vitamins and minerals, including iron, calcium, magnesium, and potassium. Iron-rich dry fruits like raisins and apricots can help prevent anemia, a condition often experienced by pregnant women.
Incorporate Dry Fruits into Your Meals:
Dry fruits can be easily incorporated into various meals and snacks. You can add chopped almonds or walnuts to your breakfast cereal, sprinkle raisins or dates over your yogurt, or use ground cashews as a coating for chicken or fish. Get creative and experiment with different recipes to enjoy the benefits of dry fruits in a variety of ways.
Precautions To Take While Eating Dry Fruits During Pregnancy:
While dry fruits have numerous health benefits, it is important to exercise caution and take certain precautions to ensure your and your baby's safety and well-being. Marisha Baurai, Food Innovation Technologist at Farmley, suggests the following guidelines to follow when eating dry fruits during pregnancy:
Moderation Is Key: While dry fruits are a healthy snack option, they can be high in natural sugars. It is crucial to enjoy them in moderation as part of a balanced diet and not rely solely on them for nutrition.
Quality Matters: Opt for high-quality dried fruits and ensure they have been stored properly. Avoid consuming dried fruits that have exceeded their expiration date or show signs of spoilage. Additionally, steer clear of dried fruits with added preservatives or artificial sweeteners, as these may not be beneficial for your health or that of your baby.
She further suggested the best dry fruit options to opt for during pregnancy.
Best Dry Fruits To Eat During Pregnancy:
Almonds: Bursting with calcium and vitamin E, almonds are a true powerhouse of nutrients. They not only contribute to healthy bone development but also help reduce the risk of hypertension and pre-eclampsia, promoting a smooth pregnancy journey.
Figs: With their rich iron content, fiber, and potassium, figs are an excellent choice for expectant mothers. These delectable fruits aid in maintaining healthy blood pressure levels, support digestion, and provide essential nutrients for both you and your baby.
Dates: Known for their natural sweetness and impressive nutrient profile, dates offer a myriad of benefits during pregnancy. They are packed with iron, fiber, and potassium, which are vital for blood pressure regulation, digestion, and overall well-being.
Prunes: Constipation is a common discomfort during pregnancy, but prunes can come to your rescue. Rich in fiber, these dried fruits act as natural laxatives, aiding in regular bowel movements and preventing digestive woes.
Apricots: A powerhouse of iron and fiber, apricots provide a healthy dose of essential nutrients during pregnancy. They support blood pressure regulation and contribute to overall cardiovascular health, ensuring a robust foundation for you and your baby.
Prioritize high-quality and properly stored dried fruits, avoiding those with added preservatives or artificial sweeteners. Lastly, consult with your healthcare provider to ensure the dietary choices align with your individual health needs.
(Disclaimer: Information provided in this article is for general guidance only. Individual results may vary. It is important to consult a healthcare professional, who knows your body type and medical history, before implementing the suggestions and information provided herein.)
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