Consuming milk can make people sleep at night. We advise insomnia patients to consume milk along with apples or bananas, dates or honey for a peaceful night’s sleep.


Consuming half a glass of milk with an apple at night, in addition to having a purifying effect on the body, is sleepy for people who have restless sleep. Consuming milk with Pembekal Kurma Rabbi increases its nutritional value. Dates are one of the most valuable sources of sugar that contain magnesium and iron, which are useful both for blood production and for relieving muscle cramps, but the date we recommend is Zahedi’s yellow date or Khark date.

Banana is a good source of vitamins C, A, B vitamins, potassium, calcium and magnesium, and consuming milk along with this fruit increases the nutritional value of this drink. Milk and honey, if the honey is natural, is a very useful treatment. It is for many diseases. Natural honey mixed with any food can be used to treat diseases. Milk and honey are very effective in treating colds.

How much iron do non-pregnant women and pregnant women need?

Non-pregnant women: 18 mg per day

Pregnant women: 27 mg of iron per day

What are the dietary sources of iron?

There are two forms of iron, one is heme iron and the other is non-heme iron. Heme iron is only found in animal sources and is easier for your body to absorb. Nonheme iron is found in plants, iron-fortified foods, and supplements. Red meat, chicken and seafood contain both iron and non-iron. To make sure you get enough iron, you should eat a variety of foods rich in both types of iron.


Red meat, poultry and fish are some of the best sources of iron. Also, although the liver provides a very high concentration of iron, it contains unsafe amounts of vitamin A, which is dangerous to consume during pregnancy; Therefore, it is better to limit the consumption of liver during pregnancy to once a month. Also, if your diet does not include animal protein, you can get iron from legumes, vegetables, and grains. The sources of heme and other iron are as follows:

Sources of heme iron: The amount of heme iron in one serving or 85 grams of the usual sources of animal protein is as follows:

85 grams of lean meat, beef neck or shoulder: 2.3 mg

85 grams of lean beef, beef fillet: 3 mg

85 grams of turkey meat, roasted: 2 mg

85 grams of turkey breast, grilled: 1/4 mg

85 grams of chicken meat, grilled: 1.1 mg

85 grams of chicken breast, grilled: 1.1 mg

Dates are the fruit of the palm tree and are a rich source of iron, potassium, calcium, vitamin A and magnesium. Consuming Pemborong Kurma Rabbi during pregnancy increases the energy level and solves digestive problems during this period.

Amount of non-heme iron: Non-heme iron is found in many plant sources, including:


One glass of soybeans, boiled: 8.8 mg

One cup of lentils, cooked: 6.6 mg

One cup of red beans, cooked: 2.5 mg

A glass of chickpeas: 4.8 mg

One cup of lima beans, cooked: 4.5 mg

85 grams of pumpkin seeds, roasted: 2.4 mg

One cup of black beans or pinto beans, cooked: 6.3 mg

A tablespoon of black molasses or black sap: 3.5 mg

Half a cup of firm tofu, raw: 4.3 mg

Half a glass of spinach, boiled: 2.3 mg

A glass of Bukhara plum juice: 3 mg

One slice of whole wheat bread or enriched white bread: 0.9 mg

A quarter cup of raisins: 0.75 mg


Nuts and dried fruits are among the most useful and richest food items. These food items have high calories and can meet some of the basic needs of the human body.

Nuts can help lower blood pressure, reduce inflammation, and reduce the risk of heart disease and diabetes.

Hazelnuts have a lot of fat. But these fats are mostly of the healthy unsaturated type. On the other hand, hazelnuts are a rich source of vitamin E. A study on people who got 20% of their energy from hazelnuts for 4 weeks showed that eating enough hazelnuts can lead to a reduction in “bad” cholesterol (LDL) and inflammation. Also, the consumption of hazelnuts reduces the risk of cardiovascular disease. Hazelnuts are usually used together with chocolate to prepare various desserts such as chocolate truffles, Nutella, etc. Hazelnuts are also commonly used in coffee flavorings.


Hazelnuts are high in folic acid. Hazelnuts also contain a large amount of unsaturated fats and vitamin E, causing positive effects on the body’s immune system. It is also considered a nutritious brain due to its iron, magnesium and manganese content.


Due to having high amounts of vitamin, protein and fiber nutrients, hazelnuts reduce blood sugar in people with diabetes. Hazelnuts reduce blood cholesterol and reduce the risk of cardiovascular diseases. It also prevents osteoporosis due to its calcium content. Vitamin E in hazelnuts strengthens memory and skin, and folate in hazelnuts is very useful for pregnant women.


Dates contain oil, calcium, sulfur, iron, potassium, phosphorus, manganese, copper, and magnesium, all of which are vital for health. Dates are a good source of vitamins and minerals. Dates are a complete source of energy, sugar and fiber. Minerals in Kurma Rabbi include calcium, iron, phosphorus, sodium, potassium, and magnesium. Dates contain vitamins thiamine, niacin, folic acid, vitamin A and vitamin K.

Dates are very useful for health and this fruit along with other foods such as milk is used for muscle growth. Dates can be consumed in different ways, such as the combination of dates with milk, which is very useful and nourishing.

Dates are very effective for those who are recovering from their illness.

Fiber is very nutritious and has amazing properties. Fiber is mostly found in plant foods and fruits.

The best food sources of Fiber are:

Oat bran:


This food has many properties; Apart from being rich in water-soluble fibers and pectin fiber, it is suitable for reducing cholesterol and weight, while it causes the calories accumulated in the intestine to be removed. It reduces blood cholesterol by 15% and prevents cancer; If you pour three tablespoons of oat bran in a glass of water before meals, it will reduce appetite, wheat bran also has a lot of fiber.


Black olive:


Black olives have a different taste than green olives, but in terms of nutritional value, black olives are more oily than green olives. Natural black olives, which have not been blackened industrially, have high nutritional value and help digestion; 100 grams of this small fruit has 12.2 grams of fiber.


Dates are highly nutritious: Dates are rich in fiber and carbohydrates, which undoubtedly make them one of the healthiest dried fruits. With such a high concentration of essential nutrients and vitamins, it is no wonder that Kurma Rabbi is one of the preferred fruits around the world.



Almonds are rich in potassium, magnesium, phosphorus, calcium and iron; The fiber in almonds helps bowel function and has a positive effect on blood cholesterol levels.


Red beans:

Red beans are anti-cancer and lower blood pressure, while eliminating constipation; Red beans prevent colon cancer.


Fruits provide vitamins and nutrients necessary during pregnancy. Choosing a diet is very important for the growth and development of the fetus. Increasing the intake of vitamins and minerals, in addition to supporting the development of the fetus, can help pregnant women to keep their bodies in the best possible condition. Consuming plenty of fresh fruit during pregnancy can guarantee the health of the mother and fetus. Fresh fruit is rich in vitamins and nutrients and is also a good source of fiber.

Consumption of Kurma Rabbi is recommended to pregnant women because of the nutritious compounds in it. This food is rich in iron, folate, vitamin K, magnesium and fiber and helps prevent and treat anemia, treat constipation, better fetal growth and supply The energy needed by the body helps.

Benefits of fruit in pregnancy


The best fruits you can eat during pregnancy

Eating fruit as a breakfast or snack for pregnant women is a good way to increase vitamin intake and curb sugar cravings. A list of the best fruits that should be included in the diet during pregnancy is:



Apricot is useful for the growth and development of the child by having the following ingredients.


Vitamins A, C and E

Calcium (strengthener of bones and teeth, necessary for blood coagulation, contraction and proper functioning of muscles, hormonal secretion, etc.)

Iron (preventing anemia, building essential proteins for the body, etc.)

Potassium (a component that balances the body’s PH, controls blood pressure, reduces the risk of stroke, etc.)

beta-carotene (it is a precursor of vitamin A and is one of the strong antioxidants)

Phosphorus (formation of bones and teeth, creation of protein for growth, maintenance and repair of cells and tissues, proper functioning of kidneys, normal heartbeat, etc.)

Silica (protecting collagen, strengthening bones and treating osteoarthritis, improving the digestive system and increasing the body’s immune system, etc.)


Oranges help keep the body hydrated and healthy and are an excellent source of:


Vitamin C (prevents cell damage and helps absorb iron)


Folate (one of the necessary vitamins for the formation of red and white blood cells in the bone marrow, converting carbohydrates into energy and preventing neural tube defects, etc.)

Neural tube defects may lead to abnormalities such as spina bifida (spinal cord disease in which the spine does not develop properly) and anencephaly (children with this disorder are missing a large part of the brain and skull).


Mangoes are rich in vitamins A and C. By consuming one cup of chopped mango, you can provide 100% of the recommended daily amount of vitamin C and more than 30% of the vitamin A you need. If your baby is deficient in vitamin A at birth, his immunity will be lower and the possibility of complications after birth, such as respiratory infections, will increase. Do not forget that high consumption of vitamin A during pregnancy is associated with risks, which are fully explained in this article.



Nutrients in pears include:


Fiber (a high-fiber diet is helpful in reducing and treating constipation during pregnancy)

Potassium (useful for the heart health of mother and child, stimulating cell repair)



By eating pomegranates during pregnancy, pregnant women can provide a lot of the nutrients their body needs, including:


Vitamin K (necessary for maintaining healthy bones)

Vitamin C (increases iron absorption)

Group B vitamins (pomegranate has anti-nausea properties due to the presence of these vitamins, and eating it on an empty stomach can solve the problem of nausea and vomiting during pregnancy)



Iron (Iron in pomegranate prevents anemia.)


Fiber and…

Pomegranate, which is rich in other nutrients (such as thiamin, niacin, phosphorus, zinc, etc.), is considered a good source of energy and can provide the calories needed by a pregnant woman. According to research, drinking pomegranate juice during pregnancy can protect the placenta.

Dried Fruit

All the nutrients found in fresh fruit are also present in dried fruit; Therefore, by consuming pieces of dried fruit daily during pregnancy, you can get the vitamins and minerals you need. However, you should note that dried fruit is likely to have more sugar and lack the high volume of water found in fresh fruit, meaning it does not aid in the digestive process. Pregnant women should avoid consuming a lot of dried fruit and fruit juice. It is better to consume dried fruit next to fresh fruit and dry fruit should not be substituted for fresh fruit. Dried fruit contains the following energy and nutrients: