Benefits Of Dates During Pregnancy – Is That Safe?

Dates are versatile, nutrient-rich fruits with numerous health benefits, and that much is clear. However, aside from the general benefits, do they have something to offer pregnant women? The best healthy diet for pregnant women contains a balance of macronutrients, vegetables, and fruits. 

So, what are the benefits of dates during pregnancy as an addition to a balanced diet? Adding dates into a woman’s diet can offer a range of advantages, from providing essential vitamins and minerals to alleviating common pregnancy discomforts. 

This article explores the benefits of dates for pregnant women. Understanding the role of dates during pregnancy can empower expectant mothers to make informed choices that support their well-being and their growing baby’s development.

Benefits Of Eating Dates During Pregnancy

Highly Nutritious

Dates have an outstanding nutritional profile. They are commonly found in dried form, which contains more calories than most fresh fruits. Despite their calorie density, dates contain many essential vitamins and minerals that are necessary for a pregnant woman. 

A 3.5-ounce (100-gram) serving^[1] of Medjool dates offers:

• Calories: 277.
• Carbohydrates: 75 grams.
• Fiber: 7 grams.
• Protein: 2 grams.
• Potassium: 696 milligrams.
• Magnesium: 54 milligrams.
• Copper: 0.3 milligrams.
• Manganese: 0.2 milligrams.
• Iron: 0.9 milligrams.
• Vitamin B6: 0.2 milligrams. 

Rich Source Of Energy And Fiber

As you just saw, dates are packed with many of the essential nutrients^[2] a pregnant woman needs. However, one of their stand-out benefits comes from their high level of carbohydrates — one pitted date contains 66.5 kcal. Thus, they are a quick and easy source of energy. 

Dates are also a rich source of dietary fiber. One pitted date contains 1.6 grams of fiber, which is useful for satiety, digestion, and gut health. Moreover, they have potassium, magnesium, and vitamins B6 and K. These are crucial in maintaining overall health and vitality, especially for women.

Promotes Digestive Health And Alleviates Constipation

Dates are a great snack option for pregnant women for several reasons, one of which is their ability to promote digestive health and alleviate constipation. Thanks to their fiber content, dates help regulate bowel movements and prevent constipation.

This can be particularly beneficial during pregnancy when hormonal changes can lead to digestive issues. Fiber adds bulk to the stool and helps it move through the digestive system, which can prevent or ease constipation^[3]. Dates also have sorbitol, a natural sugar alcohol with a laxative effect, that also further relieves constipation.

Regulating Sugar Levels

One pain point for many pregnant women is their sugar levels. But while pregnant, you cannot dictate your cravings. Dates are naturally sweet and contain natural sugars like glucose, fructose, and sucrose.

But even with these sugars, they also have a relatively low glycemic index or GI. So, they can be a better alternative to processed sugars or foods with high GI, especially for pregnant women who need to manage their blood sugar levels, such as those with diabetes^[4].

Stronger Bone Health

Dates are a superfood for expecting moms because they are packed with nutrients that help support bone health during pregnancy. They are rich in minerals like calcium, phosphorus, and magnesium, which are essential for building strong bones^[5] and teeth in both the mother and the developing baby. 

Dates also have vitamin K, which helps bones grow and form properly. Including dates in your diet can help prevent conditions like osteoporosis and ensure you have a healthy skeletal system throughout your pregnancy.

Improved Brain Health

Pregnancy brain is common. So, you might be wondering what you can use to stay more alert during gloomy days. 

Dates are packed with essential nutrients like iron, vitamin B6, and potassium, which promote healthy brain development^[6] in the fetus. They also contain antioxidants that can help protect the baby’s brain from damage caused by free radicals. 

The high antioxidant content in dates also helps reduce inflammation and oxidative stress, both of which can contribute to neurodegenerative diseases^[7]. Additionally, research shows that dates help cause less anxiety-related behavior, helping women to have better relaxation during pregnancy. Pomegranates benefits for pregnant women also apply to brain health, according to one study^[8]  

Boosts Red Blood Cell Production

Dates are an excellent source of iron, which plays an important role in the production of healthy red blood cells. Pregnant women may be prone to anemia due to an increased demand^[9] for oxygen and nutrients provided by red blood cells during pregnancy. This increased production of hemoglobin reduces the risk of anemia^[10] in pregnancy and its adverse effects on the mother and baby.

Are Dates Safe to Eat During Pregnancy?

Yes, they are. They can provide expectant mothers with fiber, potassium, iron, and various vitamins. Studies also suggest that eating dates in late pregnancy^[11] may help with cervical dilation, reduce the need for medical intervention during labor, and potentially shorten the duration of labor.

Dates should be eaten in moderation as part of a healthy diet, but not too many of them while you are pregnant. It is always a good idea to talk to your healthcare provider for personalized help if you have any worries or specific dietary needs.

Can Dates Help Your Labor?

Some research suggests that consuming dates in late pregnancy may have several related benefits. For one, it helps in a process known as cervical ripening. Dates contain compounds that may help soften the cervix and promote cervical dilation^[12], potentially making labor easier and shorter.

In the weeks before their due date, pregnant women who ate dates were less likely to need surgical induction of labor than pregnant women who didn’t eat dates. There is also some proof that women who eat dates while they are pregnant have shorter labor time^[13]. While these findings are promising, more research is needed to understand the effects of dates on labor fully.

Conclusion

Dates are a healthy food for pregnant women to eat, whether they are eaten by themselves or added to different meals. They provide a natural source of nutrients and might help with symptoms related to pregnancy.

However, before stocking up on them, have a chat with your healthcare provider. They can give you personalized advice based on your pregnancy journey and dietary needs. Reach out and get the green light first.