The benefits of raisins for pregnant women, from energy sources to prevent anemia

The period of pregnancy will make you eat and snack more often. Among the many types of snacks for pregnant women, raisins can be the right choice because this dried fruit has various benefits for pregnant women. What are the benefits?

Benefits of consuming raisins during pregnancy

Raisins are made from dried grapes. Therefore, the nutritional content is not much different from the fruit which is the raw material. This dried fruit is rich in natural sugars, fiber, and various vitamins and minerals.

All the nutrients in raisins can provide the following benefits for pregnant women:

1. Prevent constipation

Many women have difficulty defecating during pregnancy. This is because as the uterus grows, the organs and digestive tract in the abdominal cavity will be squeezed more and more. As a result, the work of the digestive system is also hampered.

Raisins can help prevent constipation because these foods with their distinctive sour and sweet taste contain lots of fiber. Fiber will increase the weight of the stool and make it softer in texture, making it easier to remove from the body.

2. Prevent anemia

If you are deficient in iron intake during pregnancy, your red blood cells can't properly bind oxygen, putting you at risk for anemia. Raisins have benefits in preventing anemia in pregnant women because they are rich in iron.

A small bowl of 200 grams of raisins can meet 7 percent of your iron needs in a day. Not only that, the vitamin C in raisins will also help the absorption of iron in your body.

3. Provides energy

Pregnant women need a lot of energy to maintain the health of themselves and the fetus. You can meet this need by eating raisins which are high in sugar and calories. Imagine, just one handful of raisins gives your body 100 kcal of calories.

However, you still shouldn't over-eat raisins. Raisins do have benefits for pregnant women, but consumption of high-calorie foods in large quantities can actually increase the risk of obesity during pregnancy.

4. Maintain healthy teeth

Pregnant women are more at risk of experiencing toothaches, swollen gums, and gingivitis. The good news, a study in The Journal of Nutrition found that raisins are rich in calcium and oleanolic acid which are beneficial for dental health.

Calcium is needed to keep teeth strong and protect them from decay. Meanwhile, oleanolic acid is able to inhibit the growth of bacteria on teeth and gums, especially those of types S. mutans and P. gingivalis the cause of cavities.

5. Healthy eyes and fetal bones

The benefits of raisins are not only felt by pregnant women, but also fetuses. Raisins contain a lot of vitamin A which is important for fetal eye development. Foods rich in vitamin A are believed to reduce the risk of vision problems in the developing fetus.

Meanwhile, the content of calcium, iron, and phosphorus in raisins plays an important role in the growth and development of fetal bones. Calcium is also useful for strengthening the bone structure and teeth of the fetus during pregnancy.

Raisins are one of the healthiest snacks with a variety of benefits for pregnant women. By eating raisins, you can get a variety of nutrients needed by mother and fetus.

However, remember not to consume raisins in excess because their high sugar content can increase blood sugar levels. You can get the benefits of raisins with just one handful every day.

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