super food for pregnancy

Benefits of Nuts and Seeds during Pregnancy

benefits of nut
| 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:
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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How does PCOS affect Fertility?

pcos for pregnancy
| Srilekha

Do you skip your periods often or Do you face absence of periods? Do you notice sudden weight gain or an increase in facial hair growth? Have you noticed a significant increase in hair loss and worsening acne? These are a few of the signs of Polycystic ovarian Syndrome (PCOS). A study found that 12–14% of women of reproductive age are most likely to have PCOD or PCOS. Continue reading to know more about what PCOS causes, its symptoms and how PCOS affects pregnancy and some tips to manage it in order to boost your chances of conception.

Also, Check: 7 Foods that help in female fertility

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What is PCOS?

The term “PCOS” refers to a prevalent hormonal condition in which there is an imbalance in female sex hormones. An abnormally high level of androgens is produced by a woman’s ovaries and adrenal glands in PCOS. Ovulation is impacted by the hormonal imbalance brought on by PCOS. High concentrations of these hormones prevent ovarian follicle growth and egg release during ovulation. Neither ovulation nor pregnancy can take place in the absence of a developed egg.  As a result, cysts—fluid-filled sacs—can form inside the ovaries. It’s linked to acne, abnormal hair growth on the face or body, and insulin resistance. This makes it very challenging to get pregnant. 

Also, Check: Foods to improve female egg quality

Causes of PCOS:
  • Genetic factors: You have a very high probability of getting PCOS if your mother, sister, or aunt had.
  • High level of testosterone: Women who have high testosterone levels may find it difficult to ovulate and acne, excessive hair growth are two side effects of high androgen levels
  • High Insulin: Excess insulin raises testosterone production, which contributes to some PCOS symptoms like hirsutism (excessive hair growth in the face, chest and back in a male-like pattern) and ultimately results in Insulin resistance
  • Obesity/ Overweight – High level of insulin leads to weight gain which leads to fertility-related issues

Also, Check: Foods that help for hormonal hairfall

Symptoms:
  • Irregular periods (oligomenorrhea)
  • Absence of periods (amenorrhea)
  • Abnormal hair growth on the face, chest, or back
  • Oily skin/ severe acne
  • Weight gain or difficulty in losing weight
  • Thinning hair on the scalp
  • Ovarian cysts
  • Increase in the size of the ovaries
  • Depression and anxiety
  • Increased skin tags
  • Dark skin patches, particularly on the neck, groin, or underneath the breasts

Also, Check: PCOS and Gut health – how it is connected

How does PCOS affect fertility?

The key factor in infertility in women with PCOS is typically ovulation issues. A rise in testosterone production or immaturity of follicles on the ovaries may prevent ovulation. Even if ovulation takes place, a hormonal imbalance may prevent the uterine lining from appropriately developing so that the mature egg can be implanted. Women with PCOS may experience irregular periods and ovulation. Having unpredictable menstrual cycles might also make it challenging to get pregnant.

Also, Check: Female infertility – causes and home remedies

How does PCOS affect pregnancy?

Women with PCOS have a much higher risk of complications during pregnancy. The following are some complications that can arise during pregnancy if PCOS is prevalent:

  • Gestational diabetes
  • Premature delivery
  • High blood pressure during pregnancy
  • Cesarean section (c-section)
  • Baby being heavy (macrosomia)
  • High risk of the baby being in a neonatal intensive care unit (NICU) 

Also, Check: 9 effective foods for excessive bleeding

Other Complications related to PCOS

  • Metabolic Syndromes – High cholesterol levels, High blood pressure, Heart disease, Diabetes
  • Effect on mental Health – Depression and anxiety, Poor body self-image
  • Weight gain
  • Sleep apnea
  • Endometrial cancer 

Foods that help to manage PCOS

1. Nuts

Nuts of various types have been proven to bring nutritional benefits to your fertility diet. They include crucial fertility-boosting elements such as Omega-3 fatty acids, selenium, vitamin E, and magnesium, in addition to plant-based proteins.

A. Almonds:

Almonds are a tasty way to achieve your nutritional requirements. It is high in antioxidants, help protect against free radical damage and oxidative stress, which are precursors to inflammation and fertility issues in both men and women.

B. Cashews:

These kidney-shaped nuts are a great source of magnesium and selenium. Cashews are heart-healthy snack since they are high in unsaturated fat!

Studies have linked consumption of cashews to better magnesium absorption and a higher chance of becoming pregnant. Five grammes of protein, vitamin C, and folate are all found in one serving of around 18 cashews. It is also crucial for avoiding neural tube birth abnormalities during pregnancy.

C. Hazelnuts:

They are a good source of selenium, zinc, omega-3 fatty acids, folate, and vitamin E, just like many other nuts. Nutrients in nuts have been shown to help regulate hormones by stabilising blood sugar levels, which is a crucial component of healthy fertility.

D. Peanuts:

Nutrient-dense peanuts are the ideal fertility food (when consumed in moderation, of course). They contain a high amount of protein, folates, vitamin E, and a trace amount of fibre. Peanuts include folate, a nutrient that is hard to get from food sources yet is necessary for the female reproductive system. For this reason, women in particular benefit from eating peanuts. In addition, they contain biotin, an essential mineral for pregnant women. 

Also check: Benefits of Vitamin C

2. Seeds:

Omega-3, vitamin E, magnesium, and other important elements can all be found in abundance in seeds. Pumpkin and flax seeds can help naturally boost estrogen levels while also providing fibre to support healthy estrogen metabolism. It’s an excellent approach to achieving estrogen dominance while balancing estrogen levels.

Sunflower and sesame seeds include lignans and important fatty acids, which aid progesterone and hormone production for the menstrual cycle. 

3. Ashoka: 

Since ancient times, the characteristics of this herb have been used to improve women’s reproductive health. It is known to strengthen the uterus and increase ovarian activity. It can also be used to treat infertility and uterine disorders like endometriosis in some situations. All of this is due to its balancing effects on the hypothalamus.

This herb’s herbal mixture is highly effective in treating heavy menstrual cycles, severe uterine bleeding, hormonal imbalance, uterine cyst, uterine polyps, and menopausal osteoporosis.

4. Shatavari: 

Shatavari, a well-known Ayurvedic plant, is known to promote fertility in both men and women, improve desire, and hence increase the chances of pregnancy. It is believed to aid in ovulation and to correct any hormonal imbalances. Also, tones and nourishes the female reproductive organs. It aids in the synthesis of a hormone that aids in the improvement of ovulation in women.

5. Lodhara: 

Lodhra is a traditional remedy used by Ayurvedic practitioners to treat female reproductive problems. This herb is beneficial for females suffering from PCOS (Polycystic Ovary Syndrome) since it enhances female hormone levels while decreasing male hormone levels in the female body. It works as a hormone regulator to restore hormonal balance. It also reduces ovarian cell malfunction in PCOS and increases fertility.

Also check: Tips and remedies for PCOS

6. Ginger: 

Ginger contains many vitamins and nutrients that are necessary when trying to conceive, it is a fantastic way to add some ginger spice to your fertility diet. It provides a variety of critical nutrients and vitamins, including vitamin C, B5 and B6, as well as iron, potassium, manganese, copper, and magnesium. Ginger is also known to benefit women with uterine fibroids because it stimulates circulation in the body, supporting a balanced inflammation response and regular detoxification. It also promotes healthy digestion, which is critical for inflammatory diseases like PCOS which in turn affects pregnancy. Ginger may increase the maturity of ovarian follicles during the process of folliculogenesis, which may increase female fertility.

7. Aloe vera:

Aloe vera is a great remedy for the female reproductive system. It is incredibly hydrating and provides extra lubricant to the body, allowing it to remove accumulated chemicals and toxins and clear the digestive tract, which is vital if you have PCOS or hormonal imbalance in the body. It aids in uterine rejuvenation. 

Tips to manage PCOS

A healthy diet rich in nutrients along with some tips helps to improve fertility in case of PCOS. The following are some tips to manage and improve the symptoms of PCOS and increase the chance of pregnancy. 

1. Maintaining Healthy Routine

“A healthy body leads to a healthy mind”. Keep in check your weight and maintain a healthy weight. Practice eating healthy and keeping yourself active physically by doing workouts regularly. It’s also beneficial to aim for 30 minutes or more of moderate activity three times per week.

2. Healthy Diet

Insulin sensitivity and fertility in PCOS women are claimed to be considerably enhanced by a low-calorie, low-carb diet that includes all important nutrients. Opting for low glycaemic index foods helps in improving insulin sensitivity. Consuming foods that are rich in all required nutrients like protein, iron, zinc, folic acid and Vitamins C and D. (Note: Avoid Junk foods, refined foods and refined sugar and high-fat foods.)

Also, Check: Foods to manage PCOS

3. Maintain a Healthy Weight

Weight management is really important as being too thin or being too fat can affect the fertility rate. Losing weight might boost ovulation in PCOS and pregnancy chances by balancing hormone production.

Also, Check: Natural ways to lose weight

4. Quit Smoking and Alcohol consumption

Alcohol can alter estrogen levels, which can harm the developing foetus and delay egg implantation. Two glasses a day are said to lower fertility by as much as 60%. Smoking can lead to greater damage to DNA levels leading to birth defects in babies.

5. Have a stress-free lifestyle

Do yoga and meditation to keep your mind and body calm and away from stress. Have an 8-hr good night’s sleep which is very much important for conception. Cortisol levels can rise as a result of stress, which could lead to an increase in insulin production. Infertility and an imbalance in female sex hormones might result from high insulin levels.

Also, Check: Vitamins and minerals to boost fertility

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It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to the boost fertility and improve the sexual wellness in adults, both men and women. To know more about adults ayurvedic foods –SHOP HERE.

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10 Superfoods for Healthiest Postpartum Diet

| Vandita

Stacy Johnson rightly stated that “Pregnancy, in my experience, was less about what I wasn’t told, more about what I couldn’t understand until going through it” Pregnancy is not an easy journey, but it is one to be treasured. However, the first few weeks or even a month after childbirth can be physically, mentally and emotionally exhausting. And, while the first month is an excellent time to concentrate on your health, self-care, healthiest diet is unlikely to be at the top of your priority list.

But, when you are powered through the marathon of your life, you should be eating like a damn queen. Motherhood necessitates good nutrition, and the way you eat will benefit you in the long run, as well as how you look and feel about yourself.

Here are some foods that, whether you like them or not, you may have to incorporate in your diet!

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Why do you need postnatal nutrition?

Eating healthiest diet on a regular basis will help you make the most of the energy you have as a new parent. Eating the correct foods will assist you in-

Foods to eat after pregnancy:

The nutritional requirements of each woman are unique and are influenced by a variety of circumstances. When you deliver a normal birth, there are less restrictions on what you can consume. If you had a caesarean section, however, you should start with a liquid diet and gradually introduce semi-solid foods. Slowly reintroduce solids.

When introducing foods to the new mom, exercise caution. Fresh, nutrient-dense, and easily digestible meals are ideal. Sharing a few healthiest diet foods that can be included in a post-pregnancy diet-

1. Water:

New mothers are at great risk of dehydration. It is important to stay hydrated whether or not you are breastfeeding. It is required for milk production and also to keep your energy levels up. In order to meet your fluid requirement, you can either drink water or opt for fresh fruit juice or milk. It is better to avoid any kind of caffeine. (What is the right time to introduce water to the babies)

2. Eggs:

This is the versatile and the easiest way to introduce protein in your diet. Eggs are a rich source of proteins and vitamin d that helps in repairing tissues, soothing sore muscles, building new tissues and providing strength. Altogether, it helps in healing the whole birthing ordeal. 

3. Fresh vegetables:

Green leafy vegetables are rich sources of vitamin A, antioxidants, calcium, vitamin C, iron, folic acid, magnesium, phosphorus and fibre. Moreover, they are low in calories which provide nutrients and help in weight loss too. Include spinach, kale broccoli, apple gourd, lotus stem, bell peppers, avocado, cabbage, carrots, fenugreek, tomatoes, sweet potatoes, bottle gourd.

4. Fish:

Well, fish is one of the perfect healthiest diet foods after childbirth as it is rich in omega 3 fatty acids, eicosapentaenoic acid EPA and docosahexaenoic acid DHA. All these components are crucial for brain and nervous system development. In addition to it, studies state that it helps in enhancing the mood and thus, preventing postpartum depression. Salmons, sardines and anchovies must be preferred as they have low mercury content. Fishes with high mercury content must be avoided completely. The quantity of fish consumption must be limited to 12 ounces per week.

5. Dairy Products:

These foods are an essential part of the postpartum diet. Milk and milk products are high in calcium, vitamin D, protein, and beneficial bacteria for gut health. Dairy products are necessary because they aid in strengthening bones. Breast milk contains calcium, which your infant absorbs for bone development. As a result, as part of your Post Pregnancy Diet, include calcium-rich foods to replace the calcium your body has lost. Milk, cheese, butter, paneer, yoghurt, and buttermilk are all good options.

6. Fruits:

Every day, new moms should eat two or more servings of fruit. These are excellent providers of vitamins, minerals, and fibre. Fruits provide a good source of carbs, which helps you stay energized. It aids in the prevention of undesirable cravings and maintains satiety. Aside from that, the fibre in fruits aids in the relief of constipation. Pectin, which is contained in several fruits, also acts as a natural fat burner. Oranges, blueberries, strawberries, apples, prunes, bananas, citrus, melons, and pears are all good choices.

7. Herbs:

There are also a lot of hormonal changes after the pregnancy. Many imbalances and diseases can occur if a healthy and nutritious diet is not followed. Herbs are important in addition to a well-balanced diet. Shatavari, basil, nutmeg, coriander, turmeric, chamomile, lemon balm, ashwagandha, and Brahmi are some of the herbs used.

8. Nuts and seeds:

For your postnatal diet, you should definitely count on nuts and seeds. These are considered to be a quick source of energy. Moreover, they contain healthy fats, protein and fibres. Seeds, on the other hand, have a great amount of calcium, magnesium, omega 3, copper, and antioxidants in it. Overall, this category of foods is important so as to improve digestion, immunity, blood circulation, bone health and brain health. Additionally, all these are crucial to your little one’s development and breast milk production. Some nuts and seeds that you must include are almonds, pistachios, walnuts, cashews, sunflower seeds, cum seeds, pumpkin seeds, sesame seeds, fennel seeds, fenugreek seeds.

9. Moringa:

Drumstick tree leaves or moringa is highly recommended to mothers after their delivery. These leaves are one of the healthiest diet foods as it is an excellent source of protein, vitamin B, vitamin C, iron, vitamin A, magnesium and fibre. It helps in boosting moods, helps skin and hair, reduces constipation, improves bone health and eye health. Additionally, it has its effect on increasing breast milk. Though it’s better to eat fresh moringa leaves, soaking moringa powder in water and drinking it can help ensure that nutrients are absorbed more effectively.

10. Whole grains:

Grains are another excellent source of necessary carbs, which give your body energy. They also contain iron, calcium, protein, fibre, folic acid, and a variety of other minerals. Include all legumes and pulses in your diet as well. Overall, grains will assist you in becoming stronger. Wheat, oatmeal, brown rice, and barely are all important.

Foods to avoid after pregnancy:

Foods to eat have previously been stated, but there are some foods and other substances to avoid. These can be harmful to both you and your baby.

  • Alcohol
  • Caffeine
  • Drinks with high sugar content (Carbonated beverages)
  • Fish high in mercury
  • Food that are heavy to digest
  • Spicy foods
  • Fermented foods
  • Fried foods
  • Uncooked or cold foods
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HOW DOES Milk Jaggery Spread HELP to increase BREAST MILK SUPPLY?

2 tablespoons of Milk Jaggery Spread will help to boost milk supply, quality, supply & mothers’ and baby’s health.

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