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Eating Dry Fruits and Nuts During Pregnancy - Benefits and Risks
When a woman comes to know that she is pregnant, her eating habits change for the better. And naturally, it should, because maintaining a healthy diet during pregnancy is of extreme importance. If you are pregnant, your body will need additional vitamins, minerals, and other essential nutrients to support the healthy growth of the baby. And following a balanced diet is the best way to ensure that you get all the nutrients your body needs to nurture your child. Some healthy snacks that you can include in your pregnancy diet are dry fruits and nuts, as they provide various benefits to both the mother and the baby. But is it completely safe to make them a part of your diet? Find out!
Is it Safe to Eat Dry Fruits and Nuts During Pregnancy?
Dry fruits and nuts are a storehouse of vitamins, minerals, fibre, and amino acids, making them a must-include in an expectant woman’s diet. Dry fruits contain crucial vitamins like B1-B9, C, K, E, and H. They can also satiate hunger easily which can prove helpful while pregnant. This makes them safe for consumption during pregnancy but like with everything else, caution needs to be exercised while consuming dry fruits and nuts during pregnancy as too much of them can lead to various complications. So you can have them, but in moderate quantities.
Benefits of Eating Dry Fruits and Nuts While Pregnant
Dry fruits and nuts are rich in calcium, magnesium, potassium, zinc, and selenium. They are also a good source of antioxidants and they are good at appeasing hunger making them a perfect snack for pregnant women.
Being rich in dietary fibre, dry fruits help prevent constipation during pregnancy. Hormonal changes can lead to constipation and various other problems during pregnancy. But this problem can be solved by consuming nuts. A high-fibre diet that includes a portion of dry fruits is good for pregnant women.
Iron is integral to a healthy pregnancy and dry fruits like dried figs and dates and nuts can help you meet your daily requirements of iron.
Dry fruits can provide you with a substantial amount of Vitamin A which is necessary for the development of the baby’s teeth and bones.
The potassium found in dry fruits and nuts can help control blood pressure and enhance muscle control.
The magnesium content in dry fruits and nuts can help in the proper development of nerves and bones in your baby.
The natural sugar in dry fruits can be digested easily and provide a good dose of energy to your body.
Dry fruits like prunes or dates are known to strengthen the muscles of the uterus which aids in a smooth delivery. It also reduces the chances of bleeding post delivery.
Eating dry fruits and nuts during pregnancy is believed to lower the risks of asthma and wheezing in a baby.
Vitamin E in dry fruits and nuts can help in the development of cells and lungs in the baby. This vitamin can also regulate your blood sugar and help prevent your baby from developing asthma.
Are There Any Side Effects and Risks of Consuming Dry Fruits and Nuts?
When consumed in moderation, dry fruits and nuts are perfectly safe during pregnancy. However, if you eat them in excess, you may face various health complications like:
Gastrointestinal problems such as gas, bloating, and diarrhoea.
Weight gain as dry fruits and nuts are rich in calories. And excess consumption can certainly cause health issues.
Since dry fruits contain natural sugars like fructose, they can cause tooth decay if you don't follow proper dental hygiene.
Precautions
Healthy as they are, it is important to keep in mind a few precautions when consuming dry fruits during pregnancy.
Choose sundried fruits instead of those processed in a plant. This way you can avoid toxin known as acrylamide that is found in food that is heated for an extended period. It is a carcinogen and can have adverse effects on the nervous system and fertility.
Check to see whether the dried fruits you buy have added sugar or not. Dry fruits contain a certain amount of natural sugars but some brands also contain added sugar. Avoid them in all cases.
Sometimes, packaged dry fruits and nuts have added preservatives. They may contain sulphur dioxide that can lead to allergic reactions or respiratory issues.
The drying process which these fruits are subjected to can lead to an increase in calories. So you need to be careful about how much you eat to regulate your calorie intake.
Try to buy organic and preservative-free dry fruits from reputed sellers and buy only what you can eat in a month’s time.
If buying from local vendors, look out for bugs, mould, or dirt. You can also taste a piece before you buy in bulk.
Store dry fruits in a clean and dry container and place them in the refrigerator to prevent them from spoiling.
How Much Dry Fruits and Nuts Should You Eat in a Day?
Dry fruits contain a lot more calories than fresh fruits. Some nuts are also high in calories. So, you need to watch what you eat especially during pregnancy. It is recommended that you do not eat more than 100 grams of dry fruits & nuts in a day during this time. For instance, you could eat four to seven pieces of almonds, about four halves of walnuts, two dates, and about eight pistachios at a time.
Recommended Dry Fruits and Nuts During Pregnancy
Almost all dry fruits and nuts are recommended to pregnant women. If you are pregnant, make sure that you include the following in your diet on a regular basis during this special time in your life.
Dry Fruits and Nuts
Nutrients
Calories/Cup
How It Helps
Almonds
Calcium, magnesium, protein, riboflavin, Vitamin E
529
Regulates blood pressure
Helps develop baby’s teeth and bones
Prevents low birth weight in a baby and boosts brain development
Dried apricots
Fibre, Vitamin A, Copper, Vitamin E
381
Prevents constipation
Boosts the immune system
Improves muscle and organ functions
Lowers the risk of pre-eclampsia
Raisins
Iron and fibre
488
Prevents constipation
Walnuts
Omega-3 fats
720
Aids the development of baby’s brain and vision
Cashew nuts
Phosphorous
640
Ensures normal heart rate
Dried apples
Fibre, potassium
208
Improves bowel function
Improves muscle function
Controls blood pressure
Pistachios
Copper
330
Ensures the smooth functioning of organs and muscles
Dates
Fibre
502
Promotes digestion and maintains weight
Dried figs
Fibre
371
Fights constipation and heart disease
Peanuts
Protein
828
Healthy birth weight
Tips for Consuming Dry Fruits and Nuts
There are a lot of misconceptions and myths associated with the consumption of dry fruits and nuts during pregnancy. Cashew nuts, almonds, apricots, prunes, raisins, dates, walnuts, and pistachios are some dry fruits and nuts that are good for pregnant women. Since dry fruits are nutritious, you should aim to include the recommended quantity in your diet each day. Here are some ways you can do this:
Most dry fruits are good for pregnant women and can be consumed raw. They also make for a healthy snack when hungry during pregnancy.
You can also add nuts and dry fruits to your salads, sandwiches, and desserts like puddings or custards.
Make your own dry fruit candy by mincing dates and walnuts and rolling them in some grated coconut. Store it in the refrigerator for consumption. You can consume them for up to ten days.
Some types of dry fruits can be hard to bite into or chew. So, you can first soak them in water before consuming them.
Pregnancy is a time when you must eat healthy food and focus on your well-being as well as your child's. It is important not to get overwhelmed when making food choices. You will get a lot of advice from your relatives and family members, and this flood of information on what to eat and what not to can sometimes confuse you. But don't worry. Consult your doctor to find out what is best for you and your child.
Also Read: Pregnancy Diet Chart – A Simple Diet Plan for a Pregnant Woman Read more
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Jaya Navlani
Guardian of a 10 m old girl
1 min ago
#stylishbaby
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Vitamin B for Kids - Benefits, Food Sources, and More
Vitamins and minerals are vital for your child’s well-being. Out of the thirteen vitamins, eight constitute a group called the vitamin B complex which is water-soluble nutrients. Together they offer numerous health benefits which make it imperative to ensure that your kid gets a regular supply of them during his formative years.
Different Types of Vitamin B and Their Benefits for Kids
The family of vitamin B complex for kids mainly include eight vitamins, namely:
1. Vitamin B1 (thiamine)
It helps foster healthy nerves and muscles in kids.
It is required by a kid’s body to break down carbohydrates into energy.
2. Vitamin B2 (riboflavin)
It helps in boosting the production of red blood cells in your child’s body.
It helps in digestion and energy production.
It activates vitamin B6 and produces vitamin B3.
3. Vitamin B3 (niacinamide or niacin)
It is involved in the process of converting fats and carbohydrates into energy.
It is useful for the normal functioning of the nervous system and digestive system in kids.
It also helps in promoting healthy skin in children.
4. Vitamin B5 (pantothenic acid)
Children need it to metabolise fats and carbohydrates
It helps in the productions of red blood cells and adrenal hormones in kids.
5. Vitamin B6 (pyridoxine)
It is essential for the normal brain development in children.
It is vital for kids as it helps the release of brain chemicals like serotonin which regulates moods and norepinephrine which helps in coping with stress.
It assists in maintaining the proper running of the nervous system and keeping the immune system of children healthy.
6. Vitamin B7 (biotin)
It is necessary for the metabolism of cholesterol, certain amino acids and fatty acids in kids.
It stimulates healthy skin, hair, and nails in children.
7. Vitamin B9 (folic acid)
It plays a pivotal part in the formation of red blood cells in children.
It is valuable for their healthy cell growth and DNA production.
8. Vitamin B12 (cyanocobalamin)
It may actively contribute to the creation of red blood cells in kids.
It supports healthy maintenance of nervous system and brain in kids.
Vitamin B Recommendation for Children
Children of all ages may get their recommended essential daily requirements through a well-balanced, nutritious diet.
1. For Children Who are 4 and Above
The dosage for a child who is 4 and above:
Pantothenic acid- 10 mg per day
Thiamine- 1.5 mg per day
Niacin- 20 mg per day
Riboflavin- 1.7 mg per day
Pyridoxine- 2 mg per day
Folic acid- 400 mcg per day
Biotin- 300 mcg per day
Vitamin B12- 6 mcg per day
2. For Children Under 4 Years
Recommended daily allowances (RDA) for children who are younger than 4:
Folic acid- 100/200 mcg per day
Thiamine- 0.5/0.7 mg per day
Niacin- 8/9 mg per day
Riboflavin- 0.6/0.8 mg per day
Pantothenic acid- 3/5 mg per day
Biotin- 50/150 mcg per day
Pyridoxine- 0.1/ 0.5 mg per day
Vitamin B12- 2/3 mcg per day
Food Sources of Vitamin B Complex
Some of the important food sources of vitamin B complex are:
Fruits like watermelon, banana, and grapefruit
Green leafy vegetables
Dairy products
Fish and seafood
Eggs
Meat
Fortified cereals and bread
Legumes like peas, beans
Potatoes
Nuts
Whole grains
Yeast
Liver
Poultry
Vitamin B Deficiency Symptoms in Children
Following are the symptoms of vitamin B deficiency in children:
Insufficient levels can cause anxiety, irritability, and fatigue in kids.
Kids can suffer from beriberi and in some cases, even epilepsy.
Deficiency of riboflavin can trigger cheilosis (mouth dryness), glossitis (tongue soreness), light sensitivity, skin rashes, and eye pain in children.
It may induce diarrhoea, dermatitis, weakness, nausea and abdominal pain in kids. Its deficiency can also cause depression, anxiety, and poor concentration in kids.
It can lead to fatigue and gastrointestinal disorders in kids.
Vitamin B Deficiency can lead to neonatal defects during pregnancy.
Inadequate levels can cause lesions and abnormal skin rashes in kids.
Deficiency of vitamin B in kids can impact their nervous system leading to symptoms like tingling sensation, and numbness.
Deficiency of vitamin B in kids can result in megaloblastic anaemia and developmental delays.
It can lead to hindered growth, poor blood formation, and weak muscles.
Are Vitamin Supplements Recommended to a Child
In case the recommended dose of vitamin B is not met through a child’s daily diet, it is desirable to take vitamin supplements particularly in the case of vegan kids. However, it is important to refer a doctor before consuming any vitamin supplements for the proper dosage. It may be best to give vitamin supplements to kids in the form of drops than tablets for better absorption.
Kid-friendly Vitamin B Snack Ideas
Believe it or not but there are a number of ways in which you can help your child get his daily dose of this vitamin. Some snack ideas for this vital nutrient could be:
Make tasty rolls stuffed with green vegetables or meat and add your kid’s favourite sauce for extra flavour.
You can make a yummy chicken sandwich with tomatoes and lettuce.
You can offer hard boiled eggs as a snack to your kid.
You can prepare a dip from pureed spinach and serve with bite-size pieces of raw vegetables like carrots.
Nutrition for kids is important, and parents often end up giving the wrong food leading to an imbalanced diet. Using the above-mentioned food sources, it should be easy for you to prevent the diseases caused by lack of vitamin B.
Also Read: Protein for Kids Read more
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Twins Delivery - All You Must Know
So you are carrying twins! You may be excited and nervous at the same time. You may be wondering what to expect from a twin pregnancy and labour. Well! Worry no more; in the following article, we shall make endeavours to give you information about all that you need to know as a twin-mommy-to-be.
When Do Twins Usually Come?
One of the many questions that may be popping up in your mind if you are carrying twins is, when should you be expecting your babies to come? Well! It mostly depends on how your pregnancy progresses and on your health condition. If you have no health concerns and there are no complications involved, you may expect to deliver your twin babies any time after 37 to 38 weeks of pregnancy. The risk of stillbirth may increase if the babies are born later than 38 weeks, as the placenta in twin pregnancy may not support the babies later than that. You may have induced labour or a caesarean section for the delivery of your twins. Your doctor will help you decide what the best-suited delivery option for you is.
Do You Need to Have C- Section If You Are Carrying Twins?
If you are carrying twins, you are more likely to have a c-section as compared to a mother who is carrying a single child. But it is not necessary that you will have a c-section if you are carrying twins. However, your doctor may advise you for twin caesarean birth, under following circumstances:
If your placenta is covering the opening of the cervix or your placenta is praevia.
If you have had caesarean delivery before
If your babies are smaller (closer to the date of delivery)
You may have to undergo an emergency c-section, if you are in labour, under following circumstances:
If you have high blood pressure or preeclampsia
If your labour gets complicated
If one or both the babies become distressed during the labour
If the umbilical cord falls into the birth canal
If your labour is not progressing or is slow
In case of monochorionic twins, your doctor may advise you to go for c-section, if there are any complications. Your chances of having a normal delivery increase if one of your twins is in a head down position. Your doctor may talk to you about your chances of having a normal delivery in case there are no complications involved.
Do You Need to Go Through Labour Twice for Twin Baby Birth?
No, you will not be going through labour twice. Twin birth or giving birth to twin babies is similar to giving birth to a single baby. The only difference is that in twin delivery you will be pushing out two babies out. But the first stage labour or dilation of your cervix will happen only once.
Your doctor may have extra help to assist your delivery as most twin deliveries are associated with high risks. Even in case of normal or vaginal delivery, medical intervention may be required.
What Happens During a Twin Birth?
Twin babies are born pre-term or prematurely. In most cases, you may go into labour before 38 weeks of your pregnancy. Therefore you may discuss your delivery options with your doctor. Your doctor may explain to you in detail about how to give birth to twins and also suggest you your birthing options that are whether to go in for normal birth or c-section:
Vaginal Birth
In case of a vaginal birth with twins, you will be experiencing first stage labour only once. As your cervix opens up, you will have second stage labour with each baby having its pushing stage. Though you will be pushing twice the second baby comes easily. The second baby is born soon after (17 minutes on an average) the first one. If the second baby is in breach position, your doctor may either turn the baby externally or internally or deliver the baby in a breach position only.
C-section
You may be recommended to for a caesarean delivery if your first baby is in a breech position, your twins are in a transverse position, or there are some complications involved. You may be advised of a date for the surgery, and in case you go into labour before that, you will undergo the caesarean delivery on that day then. The c-section of twins is same as c-section of a single baby.
In some cases of normal twin delivery, you may deliver one baby vaginally and another baby through a c-section, although this is a rare condition and happens only in 5 percent of cases.
What Can You Do to Avoid Caesarean Delivery?
Many mothers-to-be get jittery when it comes to caesarean delivery. Caesarean delivery is suggested to you in case there is some threat to you or your baby’s health. Not all twin deliveries are cesarean deliveries rather half of the twin babies are born vaginally. Therefore, there may be good chances for you to have a vaginal delivery if there are no other complications involved. You may try doing the following if you wish to avoid c-section or cesarean delivery:
Stay Active: Staying active in pregnancy improves your chances of having a normal delivery. Though, staying active in the later months of pregnancy with twins can be quite challenging.
Staying Healthy and Fit: It is imperative to stay healthy in your pregnancy, more so if you are carrying twins. Carrying twins does not mean that you keep on piling kilos. Maintaining a healthy lifestyle, by eating healthy food and regularly exercising will help you to have a normal delivery.
Try Positioning Your Babies: You may try to settle your babies in a head down position towards the end of pregnancy, for standard delivery. Optimal fetal positioning helps you to position your babies. It also helps the babies to turn during labour efficiently, if the need arises, although there isn't concrete scientific proof to support that.
Avoiding Unplanned C-Sections: Sometimes when you are in labour, you may have to go in for emergency c-section. Support from your partner, family members and even your doctor, may reduce your chances of having an unplanned or an emergency c-section.
What About the Recovery?
The recovery from a twin pregnancy delivery, whether it’s vaginal or c-section, is more or less the same as it is from a single delivery. However, you may lose more blood during the delivery. Your back, knees and hips may feel achy for a while as they have borne so much of weight in the last trimester or towards the end of pregnancy. Your breasts and belly may take a little longer to come back to its shape. You may experience more postpartum blood or lochia compared to a woman who has given birth to a single baby. You may also have gained more weight with twin babies.
The mantra is to keep calm and be patient with your body. After about six weeks or so, your doctor may allow you to do some mild exercises. Breastfeeding is the best way to come back to shape and lose all that pregnancy fat. Breastfeeding will not only release the feel-good hormone called oxytocin in your body, but it will also help you lose the pregnancy fat much faster than the mothers with single babies.
Giving birth to twin babies is a fantastic feeling. Twin delivery may not be as easy as a normal delivery. You may have to keep in mind that there are risks involved. Your babies may have to spend few days in neonatal units or special care. However, if proper care and caution are exercised during pregnancy, there are minimal chances of complications. It is recommended to be in regular touch with your midwife or your doctor. If you are opting for normal delivery or caesarean delivery, discuss in detail about the pros and cons of both, with your doctor.
Also Read: Caesarean Delivery - All About C-Section Birth Read more
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This Sitting Posture Can Seriously Damage Your Child's Health - Correct It with These 5 Tips!
When your little one learns to sit, it is a moment of great pride and accomplishment both for him and his mom! Sitting exposes your child to a whole new world and perspective on things, letting him play with his toys better and gain more control over his body language. However, did you know that there is a common posture many kids adopt in their early years that can seriously damage their health?
As parents, this is the sitting posture you must guard against: w-sitting. It involves children sitting on their bottoms with their knees bent. Their feet are tucked under while their legs are out to the side. The overall posture looks like a “W” as shown below. This style is very easy to follow and comes naturally to many kids who are learning to sit. You too may have noticed your little one playing with her toys sitting in a w-position. It appeals to kids as they can balance themselves easily in this position.
[caption id="attachment_192197" align="alignnone" width="759"] Source: https://www.davidwolfe.com/[/caption]
However, sadly, there is a risk of your child developing nasty orthopaedic problems thanks to this position! The most common problem associated with this posture is hip dislocation. It also restricts trunk rotation, twists and turns that prevent the development of mature movement patterns. In the long run, it impacts motor skills, balance and coordination in your child and exposes him to a lifelong risk of weak trunk muscles! Keeping this in mind, you must learn smart ways to encourage better posture habits in kids.
How to Correct Improper Sitting Positions in Children
1. Sit Criss-Cross!
Every time you see your child sitting in a w-shape, teach her to sit cross-legged. One of the most important cross-legged sitting benefits for kids is free torso movement, which accounts for flexibility in them. Your little one might take a little time to get used to sitting criss-cross, so help her by holding her knees together when she sits, till she can comfortably sit criss-cross on her own.
2. Break her Habit
Toddlers have a natural tendency of sitting in a w-position. So, act before it becomes a firm habit. The moment you notice her sitting in a w-shape, immediately ask her to fix her legs. If your child is sitting with legs crossed comfortably, then you have nothing to worry about. In case, she isn't yet comfortable in that position, teach her long sitting i.e. stretching her legs straight in front. You may also teach her to bend both her legs on one side and sit on the floor.
3. Booster Seat
W-sitting in a child should be discouraged as it might lead to orthopaedic problems very soon, such as hip dislocation. Make your toddler sit on a chair at the time of eating, playing, art-work etc. See to it that your kiddo is not kneeling on the chair. To prevent such a situation, use a booster seat along with foot support. Such a seat provides the necessary comfort to the little ones and helps in developing correct sitting posture.
4. Her Own Table-Chair!
Children sitting in w-position need to be taught to sit properly in her chair. This will help her in adapting to her school environment, easily. Get a preschooler chair and table, which is usually half the average height of a pre-schooler. Show her how she should keep her tummy away from the table and pull her chair well under the table. Also, make sure her feet are lying flat on the floor. She will soon get habituated to sitting properly at her ‘work table’.
5. Need Help?
If you witness kids sitting criss-cross uncomfortably you might want to consult a paediatrician. If your little one has flat feet, then she might not be able to sit cross-legged as you would want her to. In spite of your efforts, if your child seems to not get the correct sitting posture, consider consulting a specialist. Read more
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Rashmi has added a new answer
Expecting Mom due this month
8 hours ago
Q. #asktheexperts is it okay that the baby is kicking less than usual?
Rashmi
Mom of a 9 yr 7 m old girl
8 hours ago
A. Yes it is the what part is that your child is kicking if you feel that there is a movement of your child whether it is a cake or slight movement also you know that your child is doing fine so there is no problem in that if the movement is less it’s completely alright
Dr Sameer awadhiya has added a new answer
Guardian of 0 children
8 hours ago
Q. #asktheexperts what to do if the baby’s nose is blovked
Dr Sameer awadhiya
Paediatrician
8 hours ago
A. Nasal blockage is very common, specially in small children because of the narrow nasal cavity. Any kind of saline drops like nasal clear will be helpful in dissolving the stuffy secretions, which can be taken out by vnasal aspirator gently also steam inhalation will be helpful also, try to avoid keeping the child directly under the fan.
Ankita Mehta has added a new answer
Expecting Mom due in 4 months
5 hours ago
Q. 22 week pregnant,baby konse month me or din me kitni baar move kartaa he ,pls bataye abhi sirf 2, 3 baar hi hota he
Ankita Mehta
Mom of a 8 yr 7 m old girl
3 hours ago
A. hi
yes it's enough
and the frequency and timing may vary as we all are different
but yes, the frequency of feeling baby movements will increase now
please go for regular check-up to your gynecologist
and follow his or her suggestions
Rashmi has added a new answer
Trying To Conceive
5 hours ago
Q. hi
need help and advice
my RT 18x16mm and LT 10x16mm ET 6.59
and did ovulation rest also showing fertility test C as if now , pls advice if we intercourse tomorrow then when will be my ovulation start.
Rashmi
Mom of a 9 yr 7 m old girl
4 hours ago
A. You can check with an ovulation kit if it is positive then you can certainly go ahead with the conception because ovulation kit is going to give you 100% clarity whether you are ovulating or not with that you can try practising if you can conceive the same time
Dr Ghouse has added a new answer
Guardian of 0 children
47 mins ago
Q. Bread feeding mother can have green tea
Dr Ghouse
Paediatrician
21 mins ago
A. absolutely no problem to have green tea ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Rashmi has added a new answer
Guardian of 0 children
13 mins ago
Q. In my growth scan doctor found that 2 round cord has been partly around baby necks. Is there any problem with this. will I get normal delivery?
Rashmi
Mom of a 9 yr 7 m old girl
10 mins ago
A. A lot of times normal delivery is actually seen in these cases also if the doctor is quick and the child cooperate then yes normal delivery is very much possible but some doctors don’t take a chance with the health of your child and so they normally suggest C-section so let’s see what’s your situation by the end when you are into your labour
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