Pregnancy involves physiological as well as psychological stress and the woman has to maintain her health at optimum level to prepare for delivery and lactation. Moreover one of the most important determinants of fetus health is the mother’s diet. Proper nutrition is essential to avoid problems like anemia, fatigue, nausea, morning sickness, low blood pressure etc. During pregnancy the balanced diet should include Fruits and nuts, vegetables, milk, yogurt, cheese, meat, fish, eggs, iron and folic acid rich food. Dry fruits are more helpful during the early stages of pregnancy.
The first trimester of pregnancy is the important period and was found that the fetus develops faster during this period. So a proper diet is necessary during the early stages of pregnancy. During the first trimester the woman may face the problem of morning sickness and nausea. Dry fruits mixed with yogurt are a good remedy for nausea and morning sickness.
Nutritional values of Dry fruits:
• Dry fruits contains high fiber and complex carbohydrates
• Most of the dry fruits contain good fat i.e. monosaturated or omega 3 fatty acids
• They contain the essential vitamins and minerals
• Nuts like almonds, walnuts are rich in oils, minerals (magnesium, calcium, iron, phosphorus, vitamins (B1, B2, B6, B9, E, PP), fiber.
• The fiber present in dry fruits prevent constipation during pregnancy
• Vitamin C helps develop the immune system of the baby
• Vitamins also help easy absorption of iron so prevent anemia during pregnancy
• Dry fruits contain folic acid and is useful for proper cellular function and hemoglobin formation
Dry Fruit Facts:
• Almonds: Rich in Iron, Zinc, Copper, vitamin B,E, Potassium, Manganese. Almond contains folic acid. This will helps to reduce the incidence of birth defects in newborn babies.
• Cashews: Rich in Amino acids, Phosphorus, Magnesium, Vitamin B, Sodium, Calcium, Potassium. These are essential for the development of a healthy newborn and prevent birth defects, rare syndromes in a newborn baby. Magnesium is also part of helping your baby to develop proper nerve and muscle function.
• Walnuts: Rich in Iron, thaiamin, Zinc, folacin, magnesium, copper, potassium, phosphorus. and omega 3 fatty acids. It helps to lower the pregnancy releated hypertension which may prone towards having a small baby; Omega 3 fatty acids are advantageous to the health of both the mother and the child.
• Wheatgerm: Rich in vitamin B1,B6,E, Folic acid. Wheat germ is high in vitamin E, it is recognized as an antioxidant. Wheat germ is a wonderful source of folic acid for pregnant women and/or women hoping to conceive. Folic acid is believed to be extremely important in human development.
• Apricots: Rich in vitamin A, C, calcium, Iron, phosphorus, potassium, malic acid. vitamin A is one of the essential vitamin for maintaining good eyesight as well as developing healthy eyesight for your baby. Bones and teeth rely on Vitamin A during the development stages for their strength and overall healthy development.
• Raisins: Rich in dietary fiber, iron, potassium, vitamin B. Good to improve the immunity
A 2007 study in Thorax Journal determined that women who ate apples along with dry fruits on a consistent basis while they were pregnant transferred some of the health benefits to their children like lower risk of asthma and wheezing.
Hence including dry fruits along with the fresh fruits, vegetables, cereals and pulses improves the health of the mother and the baby.