A mummy-to-be’s diet will include anything nutritious – be it vegetarian, non-vegetarian, naturally sweet fruits, or slightly salty dry fruits and nuts. Eating a handful of nuts such as cashews, walnuts, pistachios and almonds is rich in nutrients and extremely healthy for you and your baby-to-be.
How beneficial is eating almonds during pregnancy?
When it comes to your pregnancy diet, raw and soaked almonds (badam), almond milk and almond butter are worth the treat.
Here are the health benefits of almonds during pregnancy:
Prevents morning sickness
Morning sickness is primarily a first trimester pregnancy discomfort. It makes you feel dizzy, nauseous and pushy. Almonds during pregnancy can prevent this tendency.
Excellent source of folic acid
According to medical recommendation, you will need about 400 mg of folic acid during pregnancy. They are important aids for the baby’s neurological development while it is growing slowly in the womb.
A good source of dietary fiber
By the time you reach your 24th week of pregnancy, you should have a blood test to determine if you have gestational diabetes. There is a risk of a larger-than-normal baby being born through an emergency caesarean section due to uncontrolled gestational diabetes. Eating fibrous foods during your first trimester of pregnancy can prevent you from developing a health condition. Almonds are one of the very healthy sources of dietary fiber. Research has shown that eating almonds can reduce insulin sensitivity, keeping gestational diabetes on track. Plus, being full of fiber can help you deal with pregnancy constipation and make your bowel movements smoother.
Full of dietary fats and carbohydrates
Almonds are rich in healthy dietary fats and carbohydrates, making them a nutritious snack during pregnancy. The healthy fats and carbohydrates in almonds can provide steady energy and contribute to the overall nutritional needs of both mother and growing baby. Almonds can reduce oxidative stress during pregnancy. Experts have linked oxidative stress to pregnancy, which can further affect placental function and fetal development. They can further reduce inflammation during pregnancy.
Almond intake, iron intake
You will need about 1000 mg of iron each day in your diet during the first trimester. After all, the life you feed inside of you requires nutrients like iron and oxygen for heart and immune system development. Iron can also help you avoid anemia and feel energized. So, eat almonds during pregnancy to get iron supply in the right amounts.
Almonds contain magnesium and calcium
Your doctor recommends almost 270 to 300 mcg of magnesium and 269 mcg of calcium. While magnesium reaches you through the tonsils, you can feel relief from some common symptoms during pregnancy – abdominal pain, leg cramps, fatigue, pregnancy constipation, etc., calcium in the right amounts can help with bone formation and maintain energy levels.
Controls weight
Thanks to pregnancy hormones and pregnancy cravings. you gain weight during pregnancy. Eating almonds is good when you are hungry. The nutrients in almonds can keep you full for a long time and help you lose weight.
Improves pregnancy memory
As your pregnancy progresses, you tend to feel forgetful – known as pregnancy momnesia. Eating almonds every morning can improve your memory.
How many almonds to eat a day during pregnancy?
Try not to overeat almonds during pregnancy. Potential risks such as weight gain, allergies, digestive upset, blurred vision, diarrhea, etc. are associated with it. Therefore, it is advisable to consume one ounce or 28 grams of almonds during pregnancy.
You can snack on raw almonds, soak them in water overnight, drink this water in the morning and put them in milk. You can alternate between chopping the almonds and sprinkling them on your favorite salad. How about baking them into muffins and boosting your and your baby’s nutrition?
Overall, almonds are completely safe for you during pregnancy. Enjoy eating them and have a healthy pregnancy journey.
