Fruit is high on the list of recommended foods for pregnant women, because most have healthy vitamins and nutrients, are high in fiber and low in fat and usually contain few empty calories. Dried fruit is flavorful and fine for occasional snacking. But it is not recommended as the sole source of vitamins, iron, or anti-oxidants during pregnancy.
Benefits of Dried Fruits
Dried fruits may contain far higher levels of valuable anti-oxidants than their fresh counterparts. Dried blueberries have four times as many as their fresh counterparts, for example. Dried fruits also are typically high in fiber, which helps keep a pregnant woman's digestive system working smoothly. They also are low in cholesterol. They are handy and portable, so they can be a good on-the-run snack alternative to candy or junk food.
Best Dried Fruit Choices During Pregnancy
Blueberries and apricots are both good dried fruit choices during pregnancy. In addition to their anti-oxidant properties, the dried versions of these fruits have beneficial amounts of iron, potassium and selenium. Raisins are another alternative -- they are a good source of iron, which is especially helpful for pregnant women who are anemic. They also are high in fiber.
Drawbacks to Dried Fruits During Pregnancy
The processes used to dry fresh fruits often rob them of much of their nutritional value. Fresh fruits are, therefore, preferred over dried fruits as a choice for both pregnant and nonpregnant women. Dried fruits may be exposed to high heat or treated to kill potentially harmful microorganisms. Both of these processes degrade or destroy key vitamins in the fruit that pregnant women need, including vitamin C and B-12. High heat may also degrade the quality of the protein in the dried fruit, making it harder for the body to use it, according to Columbia University's student health website, Go Ask Alice!
Should Pregnant Women Eat Dried Fruits?
Otherwise healthy pregnant women can eat moderate amounts of dried fruits, provided that most of the fruits they eat are fresh. Although high in fiber and iron, dried fruits are often higher in calories, because the drying process concentrates the natural sugars. This makes them a poor choice for diabetic pregnant women. For most common dried fruits, 1/2 cup is equivalent to a full cup of the fresh variety, so they should be consumed in smaller quantities. Use small amounts on cereal, baked into healthy muffins or as an occasional quick snack, but only infrequently as a replacement for fresh fruit.
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