Benefits of Nuts and Seeds during Pregnancy

September 30, 2022March 16, 2023 | vandana

Pregnancy is a very crucial and beautiful stage in every woman’s life. She requires more nutrition during this time for herself and the developing foetus in the form of protein, good fats, carbohydrates, vitamins, and minerals to complete a balanced diet. During this stage, she starts to take additional care with what she eats and what she doesn’t. One of the healthy foods to eat when pregnant is nuts and seeds. Continue reading to learn how to use nuts and seeds for a healthy pregnancy and health benefits of nut and seeds.

Although it may be tempting to consider those extra calories as a ticket to indulge in unhealthy snacks, nutrition experts advise against doing so as of yet. A reward now and then won’t harm you as long as you consume balanced, healthful meals on a regular basis. But ideally, you want the majority of those extra calories to come from wholesome foods.

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NUTS AND SEEDS DURING PREGNANCY

Nuts and seeds are a powerhouse of nutrition, containing minerals like magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus, and potassium as well as vitamins like B complex vitamins, C, niacin, folate, and others. When consumed in moderation, they are healthy during pregnancy and can satisfy appetite and cravings. However, it is not advisable to consume a lot of nuts and seeds which may cause some discomforts.

Also check, 12 Foods to avoid for pregnant ladies

HEALTH BENEFITS OF NUT AND SEEDS DURING PREGNANCY

Health benefits of nut and seeds in pregnancy are numerous. They are a powerhouse of nutrition, containing minerals like magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus, and potassium as well as vitamins like B complex vitamins, C, niacin, folate, and others. Major benefits of nut and seeds include:

1. Good brain power in child:

In early pregnancy, consumption of nuts and seeds can enhance a child’s cognitive growth. The IQ, memory, and attention/concentration of children whose mothers consume nuts and seeds on a daily basis, during the first trimester of pregnancy are found to be higher than those of their peers whose mothers do not consume nuts throughout pregnancy.

Also check, How to improve child’s memory

2. Regulate blood pressure:

Nuts and seeds are rich sources of potassium, which can improve muscle control and help regulate blood pressure.

Also check, Foods to increase breast milk in lactating women

3. Development of nervous system:

Dry fruits and nuts include magnesium in them, which can aid in your baby’s healthy bone and nerve growth.

Also check, Bone development

4. Essential fatty acids:

Nuts and seeds are generally abundant in fatty acids like omega-3 and omega-6, as well as folic acids, which are essential for neural development. While pregnant, consuming a handful of nuts and seeds can create a buildup of these substances in the foetal brain’s frontal region, improving memory and other cognitive abilities.

Also check, Benefits of omega-3

5. Prevention of asthma:

The lungs and cells of the developing newborn can benefit from the vitamin E found in nuts and seeds. Additionally, this vitamin can control blood sugar and help shield your child from developing asthma and wheezing.

Also check, Asthma: 7 Foods that help

6. Packhouse of nutrients:

Seeds such as chia seeds are a rich source of vitamins, minerals, and potent antioxidants that are crucial for a healthy pregnancy. The nutrients calcium, phosphorus, magnesium, manganese, copper, zinc, potassium, and iron are particularly abundant in them.

To ensure appropriate bone development, it’s crucial to consume enough calcium during the last three months of pregnancy. Chia seeds also include boron, manganese, and vitamin A, all of which are essential nutrients for bone health. Chia seeds have almost five times as much calcium per gram as milk.

Also check, Calcium containing foods

7. Prevent iron deficiency:

Premature birth, low birth weight, insufficient iron reserves, and impaired cognitive and behavioural development are all risks of inadequate iron consumption during pregnancy.

Iron, which is necessary for the growth of the red blood cells that carry oxygen throughout the body, is a mineral that is abundant in seeds such as chia seeds, pumpkin, flax seeds etc. In order to support the mother’s larger blood volume and the growth of the baby’s blood during pregnancy, iron intake must be increased.

Also check, 6 Iron rich foods to prevent iron deficiency in kids

8. Balance blood sugar:

Because they include a lot of fibre, nuts and seeds can help pregnant women avoid constipation. The high fibre content promotes intestinal health as well as blood sugar management.

Also check, Fibre rich recipes for kids

9. Energy boosters:

Nuts and seeds can increase energy levels for a longer period of time. A pregnant woman can benefit from the high levels of protein and good fat that are found in nuts and seeds since they promote a long-lasting energy boost and can help battle fatigue throughout the day, especially since a pregnant woman’s energy levels change throughout the course of her pregnancy.

10. Healthy bones and teeth:

Vitamin A, and calcium which are essential for the growth of the baby’s teeth and bones, can be found in large quantities in nuts and seeds.

Also check, What does refined sugar do to kids’ bones?

NUTS AND SEEDS OPTIONS TO EAT DURING PREGNANCY

Nuts:

Almonds
Cashew nuts
Walnut
Pistachio
Peanuts
Hazelnuts
Pecans
Macadamia
Brazil nuts

Seeds:

Pumpkin seeds
Chia seeds
Sunflower seeds
Watermelon seeds
Flax seeds

Also check, Benefits of soaking and sprouting of seeds

SERVING SIZE/RECOMMENDED AMOUNT

How much nuts to eat per day during pregnancy?

During pregnancy, it is advised that you limit your intake of nuts and seeds to no more than 100 grams per day. For example, you could consume four to seven almond pieces, around four walnut halves, few seeds and roughly eight pistachios at once.

Also check, Best nuts and seeds for protein

SIDE EFFECTS

Nuts and seeds are entirely healthy to eat during pregnancy when consumed in moderation. However, if you consume them excessively, you could have health issues like diarrhoea, gastrointestinal discomfort, bloating, and excessive weight gain.

Also check, Smart ways for postpartum weight loss

PRECAUTIONS TO BE TAKEN:

There are a number of benefits of nut and seeds if you take some precautions before and after buying them.

Buy nuts and seeds in pure form from a good and known vendor.
Check for insects and bugs before buying
Immediately transfer to an airtight container once you purchase
Try to purchase preservative free and organic nuts and seeds.

Also check, 10 Superfoods for healthiest postpartum diet

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12 Foods to Avoid for Pregnant Ladies

December 16, 2021November 24, 2022 | Vandita

Pregnancy is the most unexceptional moment in a woman’s life with a rollercoaster of emotion. A special shout-out to all the soon-to-be mothers. Every mother wants the best for her child. You may have a strong desire for all of the world’s delectable meals and go insane over them, but limiting your taste buds for a few months and being extra careful with your diet can be good for your child. The mother’s diet has a direct impact on the health of the child. Read more to know about 12 foods to avoid for pregnant ladies.

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Foods to avoid for pregnant ladies:

Fortunately, there’s more you can eat than there isn’t. A little extra care about what you eat can make your pregnancy easy and free from some unwanted concerns. Certain meals should be ingested only on rare occasions, while others should be avoided entirely.

1. Fish high in mercury:

This comes first on the list of foods to avoid for pregnant ladies. Seafood is a good source of protein and essential fatty acids (Omega-3) that can aid in the brain development of your growing baby. It should be noted, however, that high-mercury fish should be avoided at all costs. Such fish can be dangerous and toxic, affecting the developing nervous system of the baby. This species of fish is commonly found in polluted water. If you want to eat fish, always choose properly cooked fresh water fish. You can eat this fish about three times per week.

Fish to avoid: King Mackerel, Swordfish, Tuna, Shark, Orange Roughy, Shellfish

Fish to consume: Salmon, Shrimps, Cod, Haddock, Anchovies, Tilapia, Trout

(Note: There can be other fishes too mentioned in the above category. Enlisted here are only few)

2. Sesame Seeds:

It might be quite surprising to hear that sesame seeds (loved by many of us) should be avoided during the first 3-4 months of pregnancy. This is due to the fact that it activates the uterine muscles, forcing the fertilized ovum to expel.

3. Salty foods:

Cravings for salty foods (chips, sauces, wafers, condiments, and instant foods) are understandable during pregnancy because they may satisfy your taste buds. However, it is strongly advised that salty foods must be avoided by pregnant ladies. It is said to be so because a high salt content causes increased water retention in the body, which can lead to pregnancy complications.

4. Caffeine:

A sip of coffee or tea may lift your spirits and provide you with energy, but hold on! Caffeine is one of the “must avoid foods” during pregnancy. Caffeine is quickly absorbed by the body and can pass the placenta. Because the baby’s placenta lacks the main enzyme that metabolizes caffeine, there is a high risk of caffeine build-up. Furthermore, it can limit foetal growth and increase the risk of low birth weight during delivery. Generally, 2000mg caffeine/day is the advised limit for pregnant people.

5. Papaya:

You may have heard from your grandmother that eating papaya is a no-no during pregnancy. But do you understand why? Raw, green, unripe, or semi-ripe papaya should be avoided at all costs. These papayas contain the chemicals papain and latex, which are responsible for limiting foetal growth and uterine contractions, respectively. This could even result in a miscarriage.

6. Ajinomoto:

Do you have a craving for Chinese food preparations? Yes! Cravings for this type of cuisine are quite common, but they are not very healthy. This is due to the addition of one ingredient during the preparation – Ajinomoto! It can have a significant impact on the baby’s brain development while he or she is still a foetus. As a result, ajinomoto should be avoided to avoid such complications and to protect the baby’s growth.

7. Raw sprouts

Everyone tells you to eat healthy when you’re pregnant. Amongst them are sprouts. It is easily digestible and a good source of protein as well as other essential vitamins and minerals. Raw sprouts, on the other hand, should be avoided at all costs. This is done to avoid salmonella (bacteria) contamination, as pregnant women are at a much higher risk of infection. Sprouts, on the other hand, are safe to eat after they have been cooked.

Similarly, unwashed and unpeeled fruits and vegetables are must to avoid in order to keep away the risk of bacterial and parasitic infections.

8. Pineapple:

Bromelain is the active ingredient in pineapple. This compound causes cervix softening, which may lead to cervix opening and miscarriage. Furthermore, it is believed that pineapple can rapidly increase body heat. This can cause blood pressure to fluctuate, which is not ideal during pregnancy. Having very small amounts, however, is safe during pregnancy.

9. Alcohol:

It is not safe to drink alcohol whether pregnant or not. When you’re pregnant, it’s best to avoid alcohol because it raises the risk of miscarriage and stillbirth. Even a modest amount can have an adverse effect on a baby’s brain and development. Aside from that, it has the potential to create facial deformities as well as intellectual incapacity. DURING PREGNANCY, NO ALCOHOL LEVEL IS SAFE.

10. Processed junk foods:

You may have always struggled to avoid junk foods and eat healthy, or to plan a nutrient-dense meal. There is no better time to instill that than during pregnancy. To protect yourself and your child from infections, avoid eating street food such as chaats, Chinese, vada pav, and so on. Along with this, try to avoid foods made from refined wheat flour (Maida), which can cause bloating and constipation. Furthermore, pre-packaged pickles, chutneys, sauces, and condiments should be avoided because they may contain preservatives and additives that are harmful to the developing baby. Highly processed foods high in sugar, fat, added fats, and additives must be avoided as they can lead to unhealthy weight gain and pregnancy complications.

Increase your intake of protein, minerals, iron, calcium, and vitamins by eating more fresh foods. Don’t panic; there are a variety of methods to incorporate vegetables into your meals without compromising flavour.

11. Fenugreek Seeds (Methi):

Although fenugreek seeds have a number of health benefits, they should be avoided during pregnancy. contains a lot of phytoestrogens, which cause the uterine walls to contract and the lining to shed. Fenugreek seeds can also cause contractions and, if consumed in large quantities, can result in birth defects. It is unquestionably beneficial to consume fenugreek seeds after pregnancy. It aids in the production of breast milk, stimulates menstruation, and cleans the uterus.

(Read here: Foods that help to boost breast milk production)

12. Grapes:

Foods to avoid for pregnant ladies includes on of your favourite fruit too. This juicy fruit should not be consumed during your third trimester of pregnancy. Grapes can cause unwanted complications by rapidly increasing body heat. Apart from that, resveratrol, the active ingredient in grapes, can create a variety of problems, including hormone instability.

It’s natural to feel upset about not being able to eat what you want, but keep in mind that you’re doing this for yourself and your baby. There are several Indian foods that should not be consumed during pregnancy, but there are many others that are safe and delicious. So take pleasure in them! You’ll have a healthy baby if you focus on staying well and keeping your infant safe.

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