The best nuts and dried fruit snacks for pre-conception and pregnancy

With London shops like Bayley & Sage and Whole Foods offering an impressive selection of dried fruits and nuts, I wanted to find out more about what to choose in a snack pot. That’s why I asked nutritionist Victoria Wells at Emma Cannon’s Fertility Rooms in Sloane Square to advise readers on how to make the most of a pick-and-mix section.

Victoria said dried fruits have many health benefits particularly as an excellent source of both soluble and insoluble fibre, and you can’t really go wrong when choosing which nuts to eat, but here are some suggestions of what to include in a mix for couples trying to conceive and for those already pregnant:

Pre-conception
A combination of raw nuts provides antioxidants, fibre, healthy fats, vitamins and minerals. Dietary sources of antioxidants may help improve sperm quality and function. Almonds and sunflower seeds are rich in the antioxidant vitamin E and pistachios contain beta-cartone a precursor to vitamin A that may boost sperm motility. It is best to eat almonds with their skins on as this is where the flavonoids are concentrated and they work with vitamin E to increase the antioxidant power. Sunflower seeds and pistachio nuts are also a source of vitamin B6 that can raise levels of progesterone, a key hormone that prepares the body for pregnancy. For men, walnuts may also improve sperm quality and are a rich source of the plant-based omega-3 fatty acid. Brazil nuts are considered the highest natural source of selenium that may boost sperm production and may help reduce the chances of miscarriage. Remember to include pumpkin seeds as they are high in zinc, the most important mineral for male fertility. For dried fruits, include goji berries as a source of carotenoids that may also boost sperm motility.

Pregnancy
Almonds are a rich source of antioxidant vitamin E and are a good source of calcium, zinc, magnesium and potassium. There is evidence suggesting that almonds may help promote healthy weight gain during pregnancy. Prunes are a good source of iron and may help prevent anaemia. Remember that absorption of iron from plants sources is increased when you consume vitamin C at the same time include red currants in the mix as a source of vitamin C. Prunes may also help prevent constipation during pregnancy. Also include walnuts as a rich source of the plant-based omega-3 fatty acids that are good for the baby’s development.

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