Benefits of Nuts and Seeds during Pregnancy

benefits of nut

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 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 FOR PREGNANT WOMEN

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 

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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6 Smart Ways for Postpartum Weight Loss

postpartum weight loss

Finally, after a 9-month patience wait and a roller-coaster pregnancy, your little bundle of joy has arrived! Congratulations! Momma, you did it! We hope you’re receiving plenty of baby snuggles while your little one learns to explore new things every day. This happy moment comes with mixed feelings about the physical changes you’re going through. If you’re like most new moms and can’t wait to ditch your pregnancy clothes in favour of your old pants, this article of postpartum weight loss is for you!

It’s a lot to take care of yourself and your newborn while also focusing on getting in shape. The basic thing is that you should be aware that everyone is different and there is NO normal when it comes to postpartum weight loss. There are several factors that contribute to weight loss of an individual. However, there are some general weight loss tips, nutrition and exercise that can set you to the next chapter of your life!

WHATSAPP for concerns like Speech Delay, Low Weight, Frequent Illness, Hyperactivity, Low Concentration, Weak Eyesight, Improper Sleep, Pigmentation, Pores, Face Marks, Fine Lines , Lactation etc.

6 Successful Tips for Postpartum Weight Loss:

1. Eating Habits:

You may have changed your eating habits while pregnant to support the baby’s growth and development. Proper nutrition is still required after pregnancy to support your health. Missing out on these nutrients may result in postpartum issues such as hair loss, fatigue, depression, lethargies, and other complications. However, this does not imply that you should accept whatever food comes your way. It is critical to make healthy food choices to promote weight loss after pregnancy.

  • Eat fibre rich foods:  These foods can help you lose weight. Fibre-rich foods may help you feel fuller for longer periods of time, improve digestion, lower hunger hormones, and lower calorie intake.
  • Monitor your calorie intake: This is a difficult but beneficial task for reducing postpartum weight. It can also assist you in keeping track of the amount of energy and nutrition you require. The simplest method is to take photos of what you eat, use a mobile app, or find a partner to share this with to keep you on track!
  • Avoid processed foods: Avoid processed foods whether pregnant or not. They may be appealing, but they are low in nutrition. And apart from that, they are associated with several other high-risk health issues. All of these high sugar, fat, salt, and calorie foods will counteract your weight loss efforts.
  • Choose healthy proteins: Protein-rich foods have a significant thermic effect. It takes more energy to digest this. Moreover, including protein-rich foods in your diet helps to boost metabolism, keep you full, and reduce appetite and thus calories.
  • Handy healthy snacks: Always opt for healthy snacks when you feel like munching. Dried fruits, mixed seeds, makhana, nuts, yoghurt, hummus.

Read here: Superfoods for postpartum diet.

Read here: How to reduce postpartum hair fall.

2. Breastfeeding:

Yes! Apart from providing nutrition and a strong immune system to the baby, breastfeeding can also help you shed postpartum weight. This is due to the fact that it stimulates the release of a hormone that causes your belly to shrink. Furthermore, while breastfeeding, your body’s fat cells are depleted to fuel your milk production.

Read here: Food to boost breast milk production.

3. Physical activities:

Your physical fitness for exercises is determined by your mode of delivery, complications during delivery, other health conditions, how fit you were prior to childbirth, and how you feel now. If you had a normal delivery, you can begin as soon as you are ready, but if you had a C-section, you must first obtain permission from your healthcare provider.

Aerobic exercise works well for weight loss. Try brisk walking, jogging and running. Make the activities fun. Exercise in small bits. Make a routine set of exercises. Be consistent.

4. Proper amount of sleep:

A number of studies have discovered a link between sleep and obesity. Sleep deprivation not only affects your weight but also has a negative impact on your health. Getting enough sleep with a baby around is a huge challenge for many mothers. But keep in mind that your health is just as important as your child’s. Ask for assistance if necessary, and try to get enough sleep.

5. Set goals:

Setting realistic weight loss goals is an important factor that can keep you on track. Some may take six months, while others may take a year or two. Don’t be too hard on yourself, and accept your body’s changes. Good eating habits, consistent workouts, and acceptance can all be very beneficial. You can also participate in a group workout session. It may help you lose a little more weight.

6. What more can be done?

All these obsessions of losing weight desperately leads us to fall for the market that is full of unsure weight loss products, fad diets, supplements, meal replacements and what not. But, do you know that they may harm your health too? For some time, you might feel that you are losing weight but whenever you stop that, you again start gaining weight. Weight to height ratio is of prime importance gaining or reducing weight is considered. THIS SHOULD BE COMPLETELY AVOIDED.

Sharing some science backed and holistic tips:

  • Drink adequate amount of water
  • Eat slowly
  • Use smaller plates
  • Eat gut healthy foods regularly
  • Mindful eating
  • Reduce stress
  • Add herbs and spices that helps

RECIPE: HUMMUS WITH PUMPKIN, HERBS AND NUTS

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

Check the Recipe made with Ayurvedic spread by Iyurved- DAILY NUTRITION spread.

CHECK MORE HEALTHY RECIPES LOVED BY KIDS.


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