10 Best Dry Fruits During Pregnancy For A Healthy Baby

Pregnancy is a critical period for both the mother and the baby. A pregnant woman must take care of her diet to get sufficient nutrients for a healthy baby. Most pregnant women believe that eating dry fruits during pregnancy is not healthy. This is not true. In fact, eating dry fruits during pregnancy is crucial because they provide nutrition to the mother and the foetus.

Dry fruits are one of the most nutritious and healthy snacks you can give to yourself and your baby. They are high in protein, vitamins, minerals, and healthy fats, all of which your baby needs for proper growth.

It is essential to understand which dry fruits are safe to consume during pregnancy so that you can enjoy your favourite snacks without compromising your or your child’s health.

In this post , I have compiled a list of the 10 best dry fruits that you must eat during pregnancy for a healthy baby.

Why should you eat dry fruits during pregnancy?

Dry fruits have always been a staple in many people’s diets. They are now regarded as one of the best foods for pregnant women. Many experts suggest that dry fruits should be included in almost all diets, especially during pregnancy and lactation.

Here are some of the benefits of eating dry fruits during pregnancy:

  • Dry fruits are loaded with vitamins, minerals, and other nutrients essential for a healthy pregnancy.
  • Hormonal changes in your body during pregnancy can cause constipation and other problems. Being high in dietary fibre dry fruits help you avoid constipation while you’re pregnant.
  • Dry fruits provide calcium and a significant amount of manganese and vitamin D, which helps your baby develop strong bones.
  • They are an excellent source of folic acid that helps prevent major birth defects of the fetus’s brain and spine called neural tube defects.
  • Dry fruits are high in iron, that helps to produce the extra blood you and the fetus need during pregnancy.
  • Dry fruit such as walnuts contains omega-3 fatty acids, which help your unborn baby’s brain and eyes develop correctly.
  • The presence of antioxidants like Vitamin A, C, E, carotenes, and polyphenolic compounds in dry fruits helps to increase your immunity.
  • Hormonal changes may cause women to crave unhealthy foods or consume more calories than they should. Dry fruits are an excellent substitute for junk foods during pregnancy, and they will help her maintain good health and a clear mind.

It is true that pregnancy is a blessing for every woman, and you must include dry fruits in your diet for a healthy baby.

10 Best dry fruits during pregnancy

Dried apricots

Dried apricots

Apricots, also known as khumani, are among the best dry fruits to eat during pregnancy. They are high in nutrients like iron, calcium, and potassium, which are beneficial to the fetus’s growth and the development of your baby’s bones.

They are also high in fibre, which can help with constipation and are a great addition to your pregnancy diet.

The dried apricots can be eaten as a snack or added to muffins, cakes, cereals, and salads. However, it is recommended that you eat them independently rather than combining them with other foods.

Also read: 8 Health Benefits of Dried Apricots That Will Surprise You


Raisins in bowl

Raisins are not only a delicious snack, but they also have several health benefits for pregnant women. They are high in essential fatty acids vitamins
and minerals that help you stay energised and avoid feeling tired or weak.

In addition, raisins are high in fibre, and studies show that women who consume enough fibre during pregnancy have less frequent and painful constipation than women who do not consume enough fibre.

Pregnancy also requires your body to produce more haemoglobin than usual for you and your baby. Eating dry raisins ensures that your body gets enough iron to make more haemoglobin.

Also read: 6 Benefits of raisins for skin you didn’t know


Almonds in wooden bowl

Almonds offer a wide range of benefits for pregnant women and can help you during your pregnancy in ways you never expected. They contain many essential nutrients, but the essential nutrient for pregnancy in almonds is folic acid.

Folic acid promotes neural tube development in the foetus and protects the baby from neural tube defects (NTDs).

Almonds are also high in magnesium, which helps prevent leg cramps, which are common among pregnant women in the later stages of their pregnancy.

Eating almonds regularly may also help in preventing gestational diabetes.



Walnuts are the most nutrient-dense food you can eat during pregnancy. They provide numerous health benefits to both the mother and the baby when consumed during pregnancy. The nuts are high in protein and healthy fats like omega-3, which are essential for the development of a baby’s brain and eyes.

They are also high in vitamin D, folate, and magnesium, all of which are great for moms-to-be.

Dried prunes

Dried prunes in wooden bowl

Prunes or dried plums are an excellent addition to anyone’s diet who wants to stay healthy, especially pregnant women. They’re not only tasty but also packed with nutrients that can help expectant mothers stay fit and focused throughout their pregnancy.

These dry fruits are high in fibre, which helps to keep your bowel movements in check. They’re also high in iron, which can help you avoid anaemia and have a healthy pregnancy.

Dried figs

Dried figs in cup

Dried figs, also known as anjeer, are a great addition to your daily routine during pregnancy. Figs are high in calcium, which is necessary for the fetus’s bone growth and the maintenance of normal bone density after pregnancy.

Dried figs also contain many essential vitamins, such as vitamin A and vitamin C, that strengthen the immune system.

Having dried figs during pregnancy increases appetite, prevent constipation and other gastrointestinal problems, restore intestinal microflora balance, and improve digestion.

Also read: 8 Amazing Benefits of Anjeer you never got to know



Peanuts, which are high in protein, are frequently avoided by pregnant women due to the risk of developing a peanut allergy. However, according to recent research, pregnant women who eat peanuts are less likely to have children with peanut allergies.

In addition, peanuts are high in protein, vitamin B6, niacin, riboflavin, folates, and phosphorus, all necessary for healthy embryo development.

Flax seeds


Flax seeds are one of the most nutrient-dense foods available, which is why they’ve long been used as a natural remedy for a variety of conditions.

The seeds are a good source of fibre, which can help you avoid constipation and keep your blood pressure and cholesterol levels in check while you’re pregnant.

It also contains linoleic and omega-3 fatty acids, essential for the unborn baby’s brain development during early pregnancy.

Also read: 9 Best Dry Fruits for Weight Loss that Actually Works

Sunflower seeds

Sunflower seeds

Sunflower seeds are among the most nutrient-dense seeds on the market, making them an excellent snack for expecting mothers.

It is usual for a pregnant woman to experience morning sickness. Sunflower seeds are high in vitamin B6, which aids in the reduction of morning sickness.

In addition, the seeds are high in iron, manganese, copper, and vitamin K, all of which aid in the development of your unborn baby’s bones.

Not only that but sunflower seeds are also recommended for breastfeeding mothers in the first six weeks after delivery.



Pistachios have numerous health benefits for pregnant women. They can not only lower your risk of birth defects and improve your baby’s health, but they can also make you feel better throughout your pregnancy.

They are high in protein, which is necessary for your unborn baby’s tissue and muscle development.

Furthermore, pistachios are high in fibre and omega-3 fatty acids, both of which are necessary for fighting constipation and promoting your baby’s healthy brain development.

How to eat dry fruits during pregnancy?

In order to have a healthy pregnancy and baby, pregnant women must pay In order to have a healthy pregnancy and baby, pregnant women must pay attention to their diet. Along with dry fruits, various foods such as fruits, vegetables, and cereals should be consumed.

Here are some ways to incorporate dry fruits into your pregnancy diet.

  • You can combine whole or chopped raw or dry-roasted nuts such as almonds and raisins with other dried fruits such as prunes and figs as a healthy snack.
  • You can add dry fruits to salads, breakfast cereals, and desserts such as puddings.
  • Dry fruits such as almonds, walnuts, and pistachios can be powdered and mixed into the milk.
  • You can make your own dry fruits ladoo at home and carry it around with you.
  • You can soak some hard dry fruits and eat them afterwards.


While it is generally healthy for people to eat dry fruits, you need to be extra careful while pregnant because it is a matter of your and your baby’s health.

Here are some important points to remember when eating dry fruits during pregnancy.

  • Due to their high sugar content and lack of water content, dry fruits are high in calories and should be consumed in moderation.
  • Always choose sundried fruits over those that have been factory-processed. This way, You can avoid the various toxin component present in dry fruits.
  • Choose dry fruits that are free of added sugar and preservatives.
  • Make a schedule for eating dry fruits at regular intervals throughout the day, rather than eating them all at once. Dry fruits, consumed in small amounts daily, will provide your body with proper nutrition.
  • If you’re on medication, it’s always a good idea to consult your doctor before starting any diet.
  • Start slowly if you haven’t eaten dry fruits before becoming pregnant because eating too many can cause bloating, gas, and indigestion.
  • To avoid fungus contamination, store your dry fruits in a clean and dry container.

Final words

I know that there is a lot to do in your daily life but keeping yourself healthy and eating the right things for your baby is extremely important.

I hope that this post helped you find out about some of the best dry fruits that will make you feel great during pregnancy and provide the nutrients you need.

If you find this helpful, do share it with other people.

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Yatender is the founder of Investohealth! He provides thoroughly researched, unbiased reviews analyzing packaged foods' ingredients, nutrition, and health impacts. Join him on a quest for healthier, more informed eating habits.

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