Table of Contents
Is it safe to consume nuts during pregnancy? Women, who are pregnant, fear that consuming nuts triggers the risk of developing allergies in their kids and therefore avoid eating them. Read on to find out if it is safe to consume nuts during pregnancy.
There are a lot of misconceptions regarding consumption of nuts during pregnancy. Even though there are numerous health benefits of nuts, pregnant women are often wary of eating nuts as they are a common allergen.
- Nuts are rich sources of healthy or good fats, namely monosaturated and polyunsaturated fats and are very useful in reducing the bad cholesterol. Therefore, even though nuts are high in fat, they are recommended during pregnancy.
- Nuts are a good store house of vitamins E and B and are loaded with minerals such as manganese, magnesium, zinc, copper, potassium, and iron. All these minerals are vital for the development of the fetus.
READ How to Prevent Nausea and Vomiting During Pregnancy
- Expectant vegetarian mothers are strongly recommended to include nuts in their diet because nuts have high protein content.
- Nuts are best recommended for expectant mothers in the form of snacks. When eaten in moderation, they help in meeting the daily quota of nutrients during pregnancy.
Recommended Nuts and their Nutritional Role
Some commonly recommended nuts for expectant mothers are listed below.
- Pistachio: Pistachios are an important part of a healthy pregnancy diet. They are low on calories and still packed with vitamin A, proteins, fiber, potassium, calcium, folate, and iron.
- Almonds: Almonds are considered one of the most nutritious nuts. They are rich sources of calcium, vitamins B and E, magnesium, potassium, phosphorus, iron, and monounsaturated fats.
- Walnuts: Walnuts are good sources of omega-3 fats and proteins that are vital for the baby’s brain and eye development.
- Cashews: Cashews make for a healthy snack and are rich in vitamins and minerals. Cashews are rich in vitamins K and C, iron, magnesium, and copper.
- Peanuts: Peanuts are a good source of iron, protein, minerals, vitamin E, and niacin. However, like all nuts, they should be eaten in moderation, especially when there is a family history of food or nut allergy.
- Macadamia nuts: Macadamia nuts are one of the fattiest nuts but the majority of fat in macadamia nuts is in the form of monounsaturated fatty acid. Macadamia nuts are known for improving the blood lipid profiles. However, since they are high in fat, they should be eaten in moderation.
Now that you are fully aware of the benefits of nuts, you need not worry about consuming a handful to satisfy your nut cravings during pregnancy. All you need to do is eat in moderation and ensure that the nuts are fresh by avoiding purchasing them from bulk bins. Caution is recommended if you have a family history of allergies to certain nuts and other foods.
- "Peanut and tree nut consumption during pregnancy and allergic disease in children—should mothers decrease their intake?”, by Ekaterina Maslova, et al. Published in the June 2012 issue of The Journal of Allergy and Clinical Immunology, accessed on August 8, 2012.
- “Maternal Food Consumption during Pregnancy and the Longitudinal Development of Childhood Asthma”, by Saskia M. Willers, et al. Published in the April 2008 issue of American Journal of Respiratory and Critical Care Medicine, accessed on August 8, 2012.
- Photo courtesy of elvishuang on Flickr: www.flickr.com/photos/elvishuang/2936752939
- Photo courtesy of coreycam on Flickr: www.flickr.com/photos/coreycam/5343712530