It is very important to take care of diet during pregnancy and the better the diet you take, the more nutrition your baby will get. Eating dry fruits during pregnancy is also considered beneficial, but do you know which special dry fruits you should include in your diet at this time and why? In this article, we are telling you about vitamin B12 rich dry fruits in pregnancy.
Best Vitamin B12 Rich Dry Fruits in Pregnancy:
Vitamin B12 is an essential nutrient during pregnancy, playing a key role in red blood cell formation, nerve function, and the healthy development of the baby’s brain and nervous system. Adequate B12 intake helps reduce the risk of anemia in the mother and supports overall fetal growth. While vitamin B12 is primarily found in animal-based foods, certain dry fruits and plant-based foods can support B12 status indirectly by providing complementary nutrients and, in some cases, small amounts of B12 through fortification or natural traces. For pregnant women—especially those following vegetarian diets—understanding the role of dry fruits alongside other B12 sources is important.
According to Hopkinsmedicine.org, dry fruits like walnuts contain omega-3 fatty acids which are found in fish. Walnuts are a good source of omega-3 for vegetarians. It promotes the development of the baby’s brain. Apart from this, dry fruits are rich in protein, fiber, healthy fats, and minerals. You can eat dry fruits as a healthy snack during pregnancy.
Almonds:
A pregnant woman gets calcium, magnesium, protein, riboflavin, and vitamin E by eating almonds. One cup of almonds provides 529 calories. Talking about the benefits of eating almonds during pregnancy, it keeps blood pressure under control and helps in the development of the baby’s teeth and bones in the womb. These nutrients promote the development of the child’s brain and prevent low birth weight.
Apricot:
One cup of apricot provides fiber, copper, vitamin A, and vitamin E and contains 381 calories. Fiber prevents constipation in pregnancy and vitamin A strengthens the immune system and helps in the formation of red blood cells.
Copper helps organs and muscles to function while vitamin E reduces the risk of pre-eclampsia and high BP.
Dates:
Eating dates during pregnancy provides iron, fiber, and calcium. Dates contain high amounts of iron which prevents anemia. The fiber present in it protects women from constipation. Dates are also rich in calcium, which strengthens the mother’s bones and helps in the development of the baby’s bones and teeth. It also strengthens the baby’s nervous system. Calcium prevents pre-eclampsia and high BP.
Walnuts:
Walnuts are rich in omega-3 fatty acids. This nutrient promotes the healthy development of the baby’s brain cells. It also makes the immune system healthy. Apart from walnuts, you can also eat raisins. They are rich in iron and fiber and protect pregnant women from anemia. Raisins are also beneficial in relieving constipation.
Raisins:
Raisins contain iron and vitamin C which helps in boosting your energy level. Energy is increased by fulfilling the deficiency of some essential elements in the body. You can eat raisins directly or you can also eat them after soaking. Consuming 2-3 raisins daily increases your energy. You can also drink water after eating raisins.
Iron deficiency can be overcome by consuming raisins. By fulfilling the iron deficiency in the body, hemoglobin can be maintained.
Prunes:
Prunes contain good bacteria that strengthen the digestive system as well as improve the metabolic rate, which boosts the energy level in the body and keeps the person energetic from within. Make sure to consume 2 prunes daily on an empty stomach. If you want to increase your energy level then you must consume prunes.
Conclusion:
While dry fruits are nutritious and beneficial during pregnancy, they should not be relied upon as primary sources of vitamin B12. Pregnant women need sufficient B12 from reliable sources such as dairy products, eggs, fortified foods, or supplements when recommended by a healthcare provider. Including dry fruits as part of a balanced diet helps improve overall nutrient intake and supports maternal and fetal health, but B12 needs should be met through appropriate dietary planning.
FAQs:
Q. Are dry fruits rich in vitamin B12?
A. No. Dry fruits generally contain little to no vitamin B12. They support pregnancy nutrition but cannot meet B12 requirements alone.
Q. Can pregnant vegetarians get enough B12 from dry fruits?
A. No. Vegetarian pregnant women usually need fortified foods or supplements to meet B12 needs, in addition to dry fruits.
Q. Why are dry fruits recommended during pregnancy if they lack B12?
A. Dry fruits provide iron, fiber, healthy fats, and minerals that support blood health, digestion, and energy, complementing vitamin B12’s functions.
Q. How much vitamin B12 is needed during pregnancy?
A. Pregnant women typically need about 2.6 micrograms per day, but exact needs should be confirmed with a healthcare professional.
Q. Is it safe to eat dry fruits daily during pregnancy?
A. Yes, in moderation. A small daily portion helps provide essential nutrients without excessive calorie intake.