Dates on your plate?
Definitely Yes!
Wondering if they’re just satisfying a sweet craving, or actually doing something good for your body? During pregnancy, even the simplest food choices come with questions and dates often raise questions.
Naturally sweet and nutrient-dense, they’re widely recommended for supporting maternal nutrition and your baby’s healthy development.
Even a handful of dates can be more nutritious than you realise. And when it comes to a sweet craving, dates are definitely a healthier choice than packaged treats.
In this blog, we’ll walk you through the benefits of dates during pregnancy, their role at different stages, and how to enjoy them safely as part of a balanced diet.
Why Dates Are Good for Pregnancy
A fruit from the date palm tree, dates are packed with nutrients that support a healthy pregnancy, like magnesium and calcium. Dates are also a natural source of fibre, which is essential during pregnancy, and many people often struggle to add them to their diet.
If you’re wondering about the nutrient value of having dates during pregnancy, then we can guide you. Firstly, folate, which reduces the chances of congenital disabilities, each date has 3.6 mcg of folate. Along with this, they also provide iron, which helps fight pregnancy fatigue and anaemia due to iron deficiency. Additionally, vitamin K from dates also supports your baby’s health by developing strong bones and improving muscle and nerve functioning. Lastly, dates during pregnancy add potassium to your diet, which enables your blood vessels to be more relaxed and lowers blood pressure.
Dates may be small, but they offer powerful nutritional benefits during pregnancy. Here’s how including dates in your daily diet can support both maternal health and baby’s development:
- Support natural labour
- Provide quick energy
- Help maintain iron levels
- Aid digestion
- Support baby’s growth
- Help regulate blood pressure
A Trimester-Wise Guide for Dates
Dates fruit during pregnancy comes with various benefits, but when should you start eating these nutritional powerhouses?
First Trimester
During this time, your baby’s brain development is of the utmost importance. So, consumption of essential nutrients like folate, vitamin B6 and iron is key. Small portions of dates are good for pregnancy during this time, as they help with energy levels and mild constipation.
Your diet may include 2-3 dates during early pregnancy. But if you have gestational diabetes, consult your doctor before adding them regularly.
Second Trimester
With the second trimester comes higher energy levels. This is because the baby’s bones and tissues start developing, and the mother’s focus can shift to having high-nutrient meals, which enable the baby’s further growth.
Eating dates in the second trimester supports blood volume and muscle function; therefore, you can consume 4-5 dates every day.
Third Trimester
Dates in the pregnancy’s third trimester are the most beneficial. As the baby starts getting ready for delivery, your body needs more fibre, which comes from dates. But most importantly, they help prepare the body for labour. Dates are believed to support natural induction as they soften the cervix and reduce the first stage of labour. It is also said that dates help to start labour with lesser dependency on medical interventions.
So, you can increase your intake to 6-7 dates during the final weeks, according to medical advice and tolerance, and the benefits of dates during pregnancy will be by your side!
Easy Ways to Add Dates to Your Diet
Eating dates while pregnant does not have to be complicated. The easiest way to manage your intake is to eat them when you have a sweet tooth, as they have natural sugars. When snacking, dates can also be good as they’re soft and easy to eat. The tastiest way to have them is to blend them into smoothies or pair them with a bowl of oats. However, be mindful of your portions to enjoy all the benefits of date fruit during pregnancy.
Read More: Foods to Avoid During Pregnancy: Essential Guide for Expecting Mothers
Conclusion
Dates are a simple yet wholesome addition to your diet during pregnancy. They carry big benefits during pregnancy, supporting the baby’s development and preparing your body for labour. Whether you enjoy them as a snack or blend them into your morning smoothie, they boost your energy and can be very powerful. Just remember to eat them in moderation and speak to your doctor if you have any medical concerns, especially gestational diabetes.
Frequently Asked Questions Related to Dates During Pregnancy
Do dates actually soften the cervix?
Dates do not guarantee softening the cervix; however, studies show that they do help in preparing for natural labour during the final weeks.
When can I start eating dates during pregnancy?
You can start eating them from the first trimester, and then gradually increase the number of dates.
Which dry fruits should I avoid in pregnancy?
Dry fruits coated in sugar, preservatives, or excessive salt, such as candied fruits and nuts, should be avoided during pregnancy. In case of gestational diabetes, raisins and figs should also be avoided.
Are dates good to eat while pregnant?
Yes, dates are nutritional powerhouses and provide many essential nutrients required during pregnancy.
How many dates are safe during pregnancy?
1–2 dates per day are safe in the first trimester, 2–3 in the second, and up to 3–6 in the third trimester. You can also adjust the amount based on your tolerance and medical guidance. It is best to take doctors’ advice when you are expecting.
