Consuming nuts during pregnancy is both safe and beneficial for the health of both the mother and the fetus. This is also a way to supplement many essential and important nutrients for both mother and child. So what are the nuts that are safe and nutritious for pregnant women?

What are the health benefits of nuts?

There is a lot of controversy surrounding the issue of whether consuming nuts is safe for pregnant women. In fact, nuts bring many health benefits, but they are also quite common allergens, thereby raising concerns about the risk of food allergies in infants. However, many scientific studies have proven the opposite, that “pregnant mothers consuming nuts during pregnancy can help protect their children from allergies in the future”. This means that children may have a reduced risk of food allergies if nuts are added to the diet of pregnant women.

On the other hand, some nutritionists have also stated that consuming nuts during pregnancy can help improve children’s cognitive abilities. Children born to mothers who eat about 56 – 85g of nuts per week during pregnancy tend to score higher on tests of IQ, memory and concentration. Therefore, pregnant women are advised to eat nuts at least 3 times a week.

In addition, nuts that are good for pregnant women contain many nutrients that are necessary and important for pregnancy. For example, pregnant women need to supplement about 142g of protein per day, while only 28g of nuts provides 56.6g of protein. Different types of nuts contain a number of valuable nutrients, including:

• Protein;
• Fiber;
• Monounsaturated and polyunsaturated fats;
• Omega-3;
• Vitamin E, vitamin B;
• L-arginine…

All of these nutrients are valuable for the health of pregnant women and the development of the fetus. Moreover, nuts that are good for pregnant women are also very convenient to carry anywhere and are a healthy choice for pregnant women to enjoy when they feel hungry.

Nuts bring many health benefits for pregnancy

Nuts that are good for pregnant women

Any type of nut has its own value and health benefits. However, for pregnant women, the following special nuts provide essential nutrients and significantly improve the health and mood of pregnant women, including:

Almonds
Almonds are one of the top choices on the list of nuts that are good for pregnant women. Because almonds help bring valuable health benefits to mothers and babies such as:

• Improve digestive system activity, reduce the risk of urinary retention for pregnant women and regulate blood sugar levels thanks to the vitamin E content in almonds. Thereby significantly reducing the risk of preeclampsia in pregnant women.
• Prevent the risk of neural tube defects in the fetus during pregnancy thanks to the folic acid content in almonds.
• Prevent premature birth thanks to the magnesium content in this nut.

The best time to use almonds is in the first 3 months of pregnancy. Pregnant women should eat 2 meals/day, each meal only eat 10 – 11 seeds.

Almonds are one of the good nuts for pregnant women that cannot be ignored.

Walnuts

Among the good nuts for pregnant women, walnuts are recommended by experts for pregnant women.

Walnuts contain high levels of omega-3, which is very good for the brain development of the fetus. In addition, other nutrients in this type of nut also have the effect of reducing cholesterol levels in the blood, preventing the risk of high blood pressure, strengthening the immune system, improving sleep for pregnant women…

Experts recommend that pregnant women should only consume about 30g of walnuts per day, equivalent to 10 nuts/day.

Macadamia nuts

Macadamia nuts are also one of the good nuts for pregnant women that you should refer to. Because this type of nut brings many benefits to the health of pregnant women and fetuses such as:

• Macadamia nuts contain high levels of omega-3 and many vitamins (A, B, E) that stimulate the brain development of the fetus during pregnancy.
• The folic acid content in macadamia nuts helps reduce the risk of birth defects in the fetus during pregnancy.
• The abundant protein and trace mineral content in macadamia nuts helps promote the development of the baby’s bones and joints.
• Macadamia nuts also help improve anorexia, stabilize the digestive system, thereby reducing intestinal diseases in pregnant women.

Pregnant women should eat 10 – 15 macadamia nuts per day and can be divided into 3 times/day.

Macadamia nuts help stimulate fetal brain development during pregnancy.

Pumpkin seeds

Pumpkin seeds are one of the good seeds for pregnant women to use during pregnancy. Some of the effects of pumpkin seeds on pregnancy health include:

• Improving the digestive system of pregnant women, thereby preventing diarrhea or constipation thanks to the abundant fiber content in pumpkin seeds.
• The nutrients in pumpkin seeds are very good for the cardiovascular health of pregnant women.
• Regulating insulin levels in the blood, thereby preventing the risk of gestational diabetes in pregnant women.

Other seeds

In addition to the above seeds, pregnant women can refer to and use the following seeds during pregnancy to improve their health such as:

• Lotus seeds: Have a sedative effect and help mothers eat better.
• Peanuts: Good support for the development of the brain and spine of the fetus.
• Chia seeds: Help develop the brain and prevent neural tube defects in the fetus.
• Cashews: Good for cardiovascular health, contribute to muscle building and help strengthen bones in the fetus.

Some notes to know when pregnant mothers use nutritional nuts

Nuts that are good for pregnant mothers bring many health benefits to both pregnant mothers and fetuses. However, to optimize the effects of nuts and minimize the risk of harm to health, pregnant mothers need to pay attention to the following issues when using nutritional nuts, including:

• Nuts should be stored in sealed containers, placed in the refrigerator or in a cool place.
• Absolutely do not use nuts that are expired or of unknown origin.
• Pregnant mothers should eat nutritional nuts in moderation to avoid feeling full and not being able to eat other foods.
• Limit the use of processed nuts such as fried nuts, salted nuts, etc.
• If you experience stomach pain, dizziness, nausea, etc. after using nutritious nuts, pregnant women should stop using them and consult a doctor to avoid harming their health.
• Some pregnant women may be allergic to nutritious nuts. Therefore, pregnant women need to carefully consider the group of nutritious nuts to use during pregnancy.
• Pregnant women also need to pay attention to some types of nutritious nuts that are not recommended for use in the early stages of pregnancy. Therefore, it is best for pregnant women to consult a doctor about consuming nuts that are good for pregnant women according to each stage of pregnancy.

Pregnant women should consult a specialist about using nuts.

In short, nuts contain many nutrients that are good for pregnancy such as fat, protein, vitamins, minerals and folic acid. Therefore, nutritious nuts are always a great choice for pregnant mothers who want to find healthy snacks. In particular, consuming nuts that are good for pregnant women properly will help improve the health of pregnant women, prevent neural tube defects and food allergies in infants.