Health & Wellness

Nuts to Eat during Pregnancy

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Pregnancy is a beautiful experience and only a mother knows how happy she is for her baby. It is the time when there is a life growing inside you. During pregnancy you eat more, you eat healthily, you keep your body moving and you avoid toxic foods and drink. You do so many things for your baby. Because you also know that if you will not take good care of the baby then it can be hard situations ahead.

During pregnancy you need to eat more because now eating is not only about you but now it is about feeding baby inside you. You should eat that food which is high in calories and nutrients. Because you will need more calories in your everyday life because of pregnancy and also you will need nutrients to make baby healthy and well.

The best combination of nutrients and calories is none other than nuts. Those delicious nuts can give you calories, nutrients, and every vitamin that you need. You should start eating nuts. You can also add it to your breakfast or meals. It will be helpful and healthy for you and your baby as well. There are plenty of nuts you can choose from and it is proven that eating nuts will not have any side effects on the baby.

Nutritional benefits of eating nuts during pregnancy

  • Nuts are packed with vitamin B, vitamin E, and other minerals.
  • Nuts are healthy for pregnant women because they contain a high amount of essential minerals like phosphorous, potassium, zinc, selenium, copper.
  • Nuts are a good source of healthy fat which is needed during pregnancy.
  • Nuts have the protein that makes you strong.
  • Nuts are loaded with antioxidants. That helps you to reduce cholesterol.
  • Nuts are also known to reduce inflammation.
  • Nuts have dietary fiber. That keeps your bowel movements regular, prevents constipation, and lower blood pressure.

Nuts you can eat during pregnancy

1. Almonds

These are one of the best nuts to eat during pregnancy.

  • It is packed with protein, fiber, calcium, and fatty acids.
  • Good fats of almond support the healthy growth and development of your baby.
  • You should consume it regularly with a low-calorie diet.
  • It has about 160 calories.
  • You can consume around 20 grams of almonds per day.
  • You can add almonds with your breakfast of you can eat it any time you want.
  • It helps reduce allergies in babies.
  • Almonds lower risks of preeclampsia and also ease constipation.

2. Peanuts

  • Peanuts are healthy to eat during pregnancy.
  • Peanuts are a great source of protein and nutrients.
  • It has healthy fats, vitamin E, calcium, and iron.
  • It helps to lower blood cholesterol levels.
  • It also protects from diabetes and high blood pressure.
  • It has about 170 calories.
  • You can eat about 30 grams of peanuts per day.
  • You can consume raw or boiled peanuts.

3. Macadamia nuts

  • It has a high amount of protein which is good for you and your baby.
  • They are packed with protein, fiber, healthy fats, calcium, and magnesium.
  • Macadamia is rich in proteins and folate which are essential during pregnancy.
  • It also helps to reduce inflammation.
  • It has about 200 calories.
  • You can eat about 30 grams of Macadamia nuts per day.
  • You can add it to your salad or you can also use it as a snack.
  • Adding macadamia nuts into a smoothie is also a good option.

4. Pistachios

  • It is one of the tasty nuts.
  • You can consume it as a snack at any time of the day.
  • It has about 160 calories.
  • You can consume around 40 shell pistachios per day.
  • Pistachios are rich in protein, fibers, and antioxidants.
  • Since they have a low glycemic index, they are ideal for pregnant women who are diabetic.

5. Walnuts

  • It is rich in nutrients and benefits your heart health and metabolism.
  • It is a popular belief that it helps to increase brain power because it looks like a human brain.
  • Study shows that eating walnuts during pregnancy helps boost the baby’s brain functions like learning abilities and memory
  • Eating walnuts can help to reduce body flab.
  • Walnuts also reduce the risk of diabetes.
  • You can eat raw or dry roasted walnuts.
  • It has about 190 calories.
  • You can eat around 30 grams of walnuts per day.
  • You can eat it with lunch or you can also add it in a smoothie or salad.

6. Cashews

  • It is the best nut when it comes to taste.
  • You can eat it during your pregnancy.
  • It is loaded with fats, vitamin K, fibers, protein, calcium, magnesium, and zinc.
  • Zinc is necessary for a healthy pregnancy, and growing babies have a high zinc requirement.
  • It has about 160 calories.
  • You can eat about 20 grams of cashews per day.
  • You can eat is before or after breakfast. You can also add it to smoothies.

7. Hazelnuts

  • Hazelnuts taste good and it is rich in nutrients.
  • It is packed with fats, vitamin A, vitamin E and vitamin K, calcium, magnesium, and protein.
  • Consuming hazel nuts improves blood lipid levels.
  • Hazelnuts provide a good source of the folate your baby needs for healthy growth and development.
  • The hazelnut-rich diet reduces cholesterol and prevents cardiovascular diseases.
  • It has about 170 calories.
  • You can eat about 30 grams of hazelnuts per day.
  • You can eat is as a snack or you can also add it to your food to improve the taste.

8. Brazil nuts

  • Brazil nuts are a great source of selenium.
  • Selenium is a powerful antioxidant that can protect your body from all sorts of chronic conditions.
  • Brazil nuts also help to lower cholesterol levels.
  • It has about 200 calories.
  • You can eat around 40 grams of Brazil nuts per day.
  • You can start your day with Brazil nuts by eating them with breakfast.

Study shows that eating nuts during pregnancy is a good option. If you have an allergy then you can surely avoid eating nuts. Eating nuts during is safe it will not have a bad effect on your baby instead it will be useful and healthy for the baby. You should eat the above-mentioned nuts to get the nutrients that you need. but keep in mind to eat a handful amount of nuts don’t eat too many nuts.

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