Dry fruits and nuts such as peanuts, almonds, apricots, dates, and cashew are an important part of a healthy diet. These iron-rich dried fruits and nuts help provide many nutrients, minerals, and vitamins. One of the minerals provided by fruits is iron. It helps you transport oxygen inside your body.
Iron deficiency can lead to diseases such as anemia and failure of an organ, too, in some cases.
Infusing foods rich in iron in your daily diet can also help you during pregnancy. So, how do these dried fruits and nuts help in pregnancy? Are there any side effects? What is the ideal amount to consume?
Let’s jump into the topic to find out more.
Iron-Rich Dry Fruits List
Dried Apricots
Apricots are a small yet valuable asset to have as a snack. Dried apricots are rich in Vitamin A, Vitamin B carotene, and non-heme iron. Apricots are good for eye health.
You can add them to a salad, cereals, desserts, or greek yogurt.
Cashews
Cashew nuts contain iron and other necessary elements such as copper, magnesium, and manganese. Cashews improve brain health and immunity. These nuts also promote the health of bones.
They can be delicious if eaten alone as a snack, or you can add them to salads, cereals, and curries for the best experience.
Prunes
When talking about iron-rich dry fruits, the list is incomplete without prunes. Prunes contain not only high amounts of iron but also fibers. Insoluble fiber aids digestion while soluble fiber helps in absorbing the nutrients from food. Prunes also help in lowering cholesterol.
You can eat dried plums alone as a snack, or you can also use them in your smoothies for a rich experience.
Almonds
Almonds are one of the most popular iron-rich nuts. They are rich in magnesium, Vitamin E, and dietary fiber. Almonds also contain phosphorus and calcium that aid in bone health and can also prevent fractures in some cases.
Almonds can be used as a topping over desserts and can also be eaten alone as a snack. They add taste and flavor to almost every dish when used, so munch on them in your preferred way!
Dates
Dates are savored in their fresh form, but people love their dried form equally. The toffee-like texture of dates makes them an excellent sweet.
Dates aid digestion, help in preventing cancer, and also help in maintaining the sugar levels in the body.
You can add dates to your salad, eat them as a snack, and they can also be taken with honey.
Raisins
Raisins are simply dried grapes but dense in nutrients! They are easy to consume and even kids love them. Fiber, vitamins, and minerals found in raisins are very valuable for the body. They boost bone health and aid digestion.
You can use raisins as a topping for desserts and cereals. They can also be consumed with other baked goods.
Walnuts
Walnuts are an excellent source of protein, fiber, and fats. According to USDA, 100 grams of walnuts contain 2.9 mg of iron. They are not only rich in iron but also promote your bone and heart health. Walnuts are a great snack to add to your daily diet.
Walnuts are the perfect nuts to use with baking products. They can be added to cakes, biscuits, desserts, and other bakery items.
Dry Fruit With the Highest Iron Content
Among all the dry fruits and nuts, pistachio contains the highest iron. Pistachios contain fiber, minerals, and unsaturated fats that keep a tab on your blood pressure, cholesterol, and sugar in check.
FAQs
Yes, these dried fruits contain minerals, vitamins, and fiber that are essential during pregnancy. However, it is important to keep in mind that dry fruits have more sugar content than their fresh counterparts.
It is advised that pregnant ladies only consume dried fruits in a moderate amount and also eat fresh fruits. Because eating too many dry fruits may lead to digestion problems. Dry fruits and nuts such as walnuts, apricots, pistachios, cashews, and dates have a good effect on the developing baby.
For example, eating walnuts during the first trimester of pregnancy can help with the neurodevelopment of the baby.
Consuming too much dry fruits can lead to different scenarios such as gaining weight, gastric issues, and high sugar content.
It is advised to talk to a nutritionist during pregnancy to know about the optimum amount that you can eat.
According to qualified nutritionists, no one should consume more than two ounces or 56 grams of pistachios in a single day. This value is equal to approximately 90 shelled pistachios, which is a lot! It is also advised to drink a significant amount of water while eating this amount of pistachios to prevent digestion problems
Conclusion
Dry fruits and nuts are beneficial to health. They contain minerals, vitamins, and fibers that are beneficial to health. They are not only nutritious but also super delicious, making them a healthy snack. Be creative while consuming them. Enjoy them with your cereals, cookies, cakes, and smoothies, or just munch on them!
But keep in mind that you should not start eating too many of them, just because you read about their benefits. Just eat moderate amounts of them.