Nutritional Benefits Of Eating Nuts and Dry Fruits During Pregnancy

Including dried fruits and nuts in your diet provides you the important nutrients which are beneficial during pregnancy.

October 23, 2017

Are you a nuts and dry fruits lover and love to snack on nuts every now and then? Well, nuts may have various health benefits. However it is also have allergic reactions to some people. You may have side effects of having nuts especially during pregnancy. Since you would want to have your favorite nuts, which is also good for your little bundle of joy, we will guide you with information regarding eating nuts at this precious time of your life.

Nutritional Benefits Of Nuts and Dry Fruits During Pregnancy

Nuts contain various nutrients that are specially important during pregnancy. Pregnant women must include nuts in their diet on a daily basis as as these are a good source of protein and folic acid. These essential nutrients helps prevent birth defects in babies. Nuts are packed with soluble and insoluble fiber, vitamins and minerals. Including dried fruits and nuts in your diet provides you the important nutrients, which are beneficial during pregnancy.


Including fiber in your diet constipation and hemorrhoids which are the common complications during pregnancy.Fiber also helps maintaining weight and regulates blood pressure. Nuts like almonds, hazelnuts, brazil nuts, walnuts and dry fruits like dried dates, apples, apricots, and raisins should be a part of pregnant women diet.


This is very essential for every human being, which helps in proprer development of the baby. Dried fruits and nuts, especially almonds, walnuts, pistachios, coconuts, and dates are good sources of protein. There are very beneficial for a pregnant women.


This is one of the most essential minerals to incorporate in the diet of a pregnant woman. Iron is helpful for the body to make blood and hemoglobin, which provides oxygen to the baby. Dried dates, raisins, coconuts, apples, walnuts, and goji berries are rich in iron.

Calcium, magnesium, and manganese

These important minerals help in the growth of skeleton, muscles, nerves, and ligaments of the baby. Dried fruits and nuts are good sources of these minerals which makes them the best foods for pregnant women.

Things To Know About Nuts

  • Nuts are highly rich in vitamin B and E.
  • Important minerals like phosphorous, potassium, zinc, selenium, copper are also present nuts that are helpful for proper growth of the baby.
  • Toasted Nuts have less nutrient content than the raw one.
  • Nuts like almonds, cashews, peanuts,and walnuts are highly rich in fat and are good amount of minerals and vitamins.
  • Roasted Nuts contain extra calories and high amount of protein.
  • You can eat nuts as a snack item to stay healthy.
  • Nuts are rich in fat.
  • You should keep the shelled nuts in airtight box or in a fridge to make sure they do not go rancid.

Things To Consider while Eating Nuts During Pregnancy

  • In case if you have asthma, do not eat nuts during pregnancy. The baby will get affected by the risk of developing the same condition.
  • If you have a family history of allergies, you should avoid eating nuts in pregnancy and while breastfeeding as well as there are chances of developing the same condition in the babies.
  • According to some specialists, a pregnant lady should eat nuts in moderate amount so that it may decrease the risk of your baby becoming allergic to nuts.
  • If you like to eat nuts or walnuts, cashew nuts and almonds, you can consult with your GP.
  • You must make it a point to consult with the experts if you have allergic conditions running in your family history.
  • Excluding peanuts from your diet will not make any harm to your baby from the important nutrients.

Various Ways to Eat Dried Fruits and Nuts During Pregnancy

  • Nuts and dried fruits can be consumed as snacks instead of junk foods.
  • You can eat nuts and dry fruits in the form of energy bars, adding to cereals, mixing into yogurts, and tossing onto salads.
  • You can include them while making desserts  like puddings, toppings, and butter.