6 Amazing Benefits Of Having Dry Fruits During Pregnancy

6 Amazing Benefits Of Having Dry Fruits During Pregnancy

6 Jul 2022 | 8 min Read

Sudeshna Chakravarti

Author | 759 Articles

Pregnancy is a physiologically and nutritionally demanding period and your body requires an additional dose of vitamins, minerals, and other essential compounds to support the healthy growth of your baby. While regular intake of fruits and vegetables can help deliver loads of nutrients to your body, another way to tackle your increased nutritional needs is by adding dry fruits to your pregnancy diet.

Dry fruits pack a punch of energy and are loaded with essential vitamins, minerals, and dietary fibre that not only benefit your health but also enhance the overall growth and development of your baby. Read on to know more about consuming dry fruits during pregnancy, their benefits, possible side effects, and tips to add them to your pregnancy diet.

6 Health Benefits of Having Dry Fruits During Pregnancy

Dry Fruits During Pregnancy
Dried fruits and nuts offer a host of health benefits, such as regulating your blood pressure and promoting good gut health / Image credit: Freepik

Provides Micronutrients

Dried fruits, such as apricots, raisins, dates, and figs are an excellent source of vitamins and minerals like magnesium, potassium, and iron, and vitamins A, B, and C. On the other hand, nuts, such as pistachio, almonds, macadamia, and pine offer vitamins E, K, and folate that support fetal growth and development, and help maintain a healthy pregnancy.

Strengthens Immunity

Research conducted by the National Library of Medicine shows that dried fruits contain several bioactive compounds like carotenoids, phenols, and phytosterols that exhibit anti-inflammatory and antioxidant properties. These effects help strengthen your immunity and counteract metabolic issues that might cause chronic health problems like type-2 diabetes.

Promotes Gut Health

Dried nuts contain considerable levels of dietary fibre that can help improve your digestion and maintain healthy bowel movement, further keeping constipation away. Dietary fibre also acts as a probiotic that helps promote good bacteria in your gut and enhances your overall health and well-being. These positive effects of fibre intake are likely to benefit your baby’s health as well.

Enhances Bone Health

Dried fruits and nuts, like almonds, cashews, peanuts, and prunes contain several nutrients, such as calcium, copper, potassium, magnesium, and vitamin that help promote bone health and prevent the risk of back ailments and leg cramps during pregnancy.

Fights Nutrient Deficiencies

Nutrient deficiencies, such as iron deficiency is common during pregnancy. Regular consumption of dried fruits, such as prunes and raisins, and nuts like pistachio and cashew can help enhance your iron intake. But keep in mind, heme iron (iron from plant-derived foods) has low bioavailability, and hence, you should consume it along with vitamin C-enriched foods, such as citrus fruits.

Promotes Heart Health

Intake of dried fruits can help improve your glycemic control, positively affecting your cardiovascular health. Dried fruits and nuts also contain different bioactive compounds that enhance your overall well-being during pregnancy and boost your energy levels. 

6 Dry Fruits to Eat During Pregnancy

Dry Fruits During Pregnancy
Certain dried fruits and nuts are rich in essential minerals that help support your baby’s development in the womb / Image credit: Freepik


This dried nut is enriched with folic acid and protein and helps in the healthy development of muscle mass in your growing baby. Almond is also a good source of healthy fats, aids to reduce oxidative stress and inflammation, and prevents the risk of your baby developing metabolic disorders later in life.

In addition to this, almonds are a storehouse of calcium and Vitamin E that reduce the risk of hypertension and preeclampsia during pregnancy. It also helps in the growth of strong bones and teeth, and healthy nerves and muscles in your baby.


They are an excellent source of copper, which helps your body make use of stored iron. Regular consumption of cashews can help stimulate the functioning of your organs and muscles, and also improve your energy levels. Cashews are also rich in phosphorus which helps in the formation of healthy bones and a healthy heart rhythm in your little one.

Dried Figs

If you want to increase your fibre intake, then you should definitely consider adding dried figs to your pregnancy diet. These dried fruits help stimulate your bowel movements and improve your digestion to help prevent constipation. They are also loaded with potassium and iron, which improve muscle control and blood pressure and help maintain a healthy pregnancy.


These dried nuts contain omega-3 fatty acids that are foundational to the development of your unborn baby’s eyes, brain, and nervous system. Walnuts are also packed with antioxidants that help promote good heart health and regulate your blood pressure to prevent hypertension or hypotension during pregnancy.

Dried Apricots

These yummy fruits are rich in vitamin A which helps promote your baby’s vision. They are also packed with fibre and antioxidants and help promote good gut health to keep concerns like heartburn and acidity away during pregnancy.


They are a good source of iron that helps prevent anaemia during pregnancy. Raisins are also rich in soluble fibre that helps stimulate your bowel movements and reduces the risk of constipation. They can also protect your teeth and enhance your dental health during pregnancy.

Possible Side-Effects of Having Dry Fruits During Pregnancy

Dried fruits are generally high in fructose, which is considered a natural sugar. Moreover, many commercially-manufactured dried fruits are infused with sugar juice or water to enhance their palpability.  This makes them high in calories and their regular consumption can lead to unwanted weight gain. Besides this, some other side effects of consuming dry fruits during pregnancy include:

  • Gastrointestinal concerns: Certain dry fruits can cause stomach problems like bloating and gas, especially in sensitive individuals. Hence, if you haven’t been consuming dried fruits before pregnancy, then start slowly. Have 3-4 dried fruit pieces, then gradually increase the portion. 
  • Allergies: Dried fruits like apricots are treated with sulfites to preserve their colour. This compound may cause intolerances and allergic reactions in some. Moreover, some individuals may be allergic to dried nuts and fruits. Hence, always consult your doctor before adding these items to your pregnancy diet. 
  • Cross-contamination: Dry fruits, if stored improperly can get contaminated with fungi. These microorganisms often release harmful chemicals that can cause severe health issues. Hence, you should take precautionary measures to ascertain the quality of dry fruits before consuming them.

Tips to Add dry Fruits To Your Pregnancy Diet

Dry fruits During Pregnancy
You can add dried fruits and nuts to your salad, milkshakes, and smoothies as healthy toppings / Image credit: Freepik

We have listed some exciting ways to include dry fruits in your pregnancy diet. Take a look!

  • Add dry-roasted or chopped dry fruits and nuts to your milkshakes, smoothies, salad bowls, and desserts.
  • Include chopped or whole dried fruits and nuts, such as almonds, walnuts, cashews, raisins, and figs as a healthy snack to satiate sweet cravings.
  • Make a powder out of dried fruits and nuts and add it as a topping to your milkshakes and smoothies. You can also consider using the same powder to make dry fruit balls or granola bars for healthy snacking.
  • Add chopped dried fruits and nuts while baking biscuits, cookies, and bread to intensify their nutritional content.


Consuming dry fruits during pregnancy can provide you with all the extra energy and several essential nutrients, including vitamins, minerals, and bioactive compounds that are optimal for your baby’s growth and development. You can add adequate amounts of each dried fruit to your diet, or make a trail mix of various dried fruits and nuts for maximum nourishment. However, make sure to consume them in limited quantities, and always check with your doctor before adding any of the items to your pregnancy diet.


Which dry fruit is good during pregnancy?

When consumed in moderation, all dry fruits are safe during pregnancy as they are loaded with vitamins, minerals, fibre, and amino acids.

When should I start eating dry fruits during pregnancy?

You can start eating dry fruits throughout your pregnancy as a high-fibre diet including a portion of dry fruits is good for the expecting mum.

Can we eat Kaju in pregnancy?

Cashews or Kajus are rich in fibre and are excellent for overall digestion and fighting issues like constipation and diarrhoea during pregnancy. Therefore, these are strongly recommended during pregnancy.

Can I eat Kismis during pregnancy?

Raisins or Kismis can be consumed during pregnancy and are a good source of fibre, iron, calcium, magnesium as well as other essential nutrients that are integral to a healthy pregnancy.

Can I eat anjeer in pregnancy?

Dried figs or anjeer can also be eaten during pregnancy as these are a rich source of calcium, iron, potassium, copper, magnesium, and phosphorus along with Vitamins A, E, K, D, and B and fibre.

Also read:

Is it safe to eat watermelon during pregnancy: Yes, you can safely consume watermelon during pregnancy, and we have got you covered with delicious recipes that you can add to your diet as well.

Eating ajwain during pregnancy: Is it safe to eat ajwain during pregnancy? Find out in this post.

Sugarcane juice in pregnancy: Check out the amazing benefits of having sugarcane juice during pregnancy. 

Cover Image Credit: Freepik.com



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