Best Nuts for Pregnancy (Indian Guide)

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Which Nuts Are Good for Pregnancy

Maintaining a healthy diet is crucial for pregnant ladies. Your body needs additional vitamins and minerals to support the growth of your baby and keep your health in check.

Moreover, as your body is working hard to help both you and your baby, you require a higher calorie intake during the second and third trimesters.

It can be tempting to use the extra calorie allowance as an excuse to indulge in unhealthy snacks, but nutrition experts advise against it.

If you regularly consume nutritious, well-balanced meals, indulging in a treat here and there should not cause harm. However, it is best to ensure that most of your additional calorie intake comes from nutritious food.

If you lean to snack on unhealthy foods like desserts or chips, try finding healthier options that satisfy your cravings.

Healthy Nuts for Snacks During Pregnancy

To ensure the proper growth and development of a baby, an average pregnant woman should consume a further 340 calories per day in the second trimester and 450 calories in the third trimester.

This increase in calories is equivalent to one to two snacks. It's important to note that the amount of calories needed may vary depending on the woman's pre-gestation weight, level of physical activity, and whether she's expecting twins.

In addition to providing extra fuel, snacking on healthy foods during this period of happiness offers multiple benefits, such as:

  • Meeting the growing need for food
  • If you are feeling nauseated, here are some ways to make it easier for you to eat.
  • It is important to keep your stomach from being empty as it can contribute to feelings of nausea.
  • Avoiding unhealthy food options

Although it is easy to say and write, certain cravings for different foods may arise at this time, which you need to control by expecting moms to avoid.

Here are some snack foods that will help you get the nutrients you need while avoiding less-healthy cravings:

If you're in the mood for something crispy and satisfying, try reaching for some of them. They are an excellent snack option for pregnant females, containing protein, fibre, healthy fats, and essential minerals.

Additionally, they are packed with nutrients, so you won't have to eat a lot to feel full and satisfied. It is especially helpful for pregnant women who experience nausea or have difficulty eating large amounts of food as they approach the end of their gestation period.

Most dry fruits are beneficial, but walnuts are particularly good for your baby's brain development as they contain omega-3 fatty acids. They are commonly found in fish.

Suppose you follow a Vegetarian or Vegan diet or don't eat fish. In that case, it's important to consume other foods rich in omega-3s, such as walnuts. Consult with your doctor about taking supplements to ensure that you're getting enough of these essential fats.

There are many different types of dry fruits, and they all have other nutritional profiles. 

They are a good source of protein, fibre, health fats, vitamins, and minerals. 

They are also relatively low in calories, significant for those trying to manage their weight gain.

What is an expectant mother in India?

An expectant mother is a woman who is pregnant. In Bharat, expectant mothers are called pet se hainmaata, or amma.

It is a particular time in a woman's life, and she needs to take care of her health and the health of her developing baby.

Eating a health diet is one of the best things an expectant mother can do for herself and her baby.

Pregnant-safe nuts in India

All are safe to eat during gestation, but some are better than others. Some of the best nuts for pregnant ladies include:

They are a good source of protein, fibre, health fats, vitamins, and minerals. 

They are also relatively low in calories, which is vital for pregnant women trying to manage their weight gain.

Best nuts for Pregnancy in India

Here are a few of the most common of them and what they can offer during this period:

Almonds

Almonds are a great protein, fibre, and essential fatty acids source.

They are one of the best in this period. 

They are a good source of folic acid, which is important for preventing congenital disabilities.

Almonds are also a good source of calcium, which is important for developing the baby's bones and teeth.

They're also low in mercury, making them a safe choice for pregnant females.

Cashew Nuts

Cashews are another excellent source of protein and essential fatty acids.

They're also relatively low in calories, making them a good choice for women who watch their weight during this period.

Cashews are a good source of magnesium, which is significant for preventing muscle cramps and premature labour.

Cashews are also a good iron source, preventing anaemia in the gestation period.

Akhrot Giri

Walnuts(Akhrot) are another great for pregnant women. 

Akhrod is an excellent source of omega-3 fatty acids, which are significant for the development of the brain and eyes in the developing baby.

Akhrot is also a good source of protein and fibre. 

Pistachios

Pista is an excellent source of protein and essential fatty acids.

Pistachios are a good source of vitamin B6, which is vital for developing the baby's nervous system.

Pistachios are also a good source of potassium, which is vital for regulating blood pressure.

Macadamia nuts 

Macadamia are a good source of vitamin E, an antioxidant that protects the body's cells from damage.

Macadamia is also a good source of monounsaturated fats, which are healthy fats that can help to lower cholesterol levels.

Peanuts

Peanuts are a good source of protein, fibre, healthy fats, and minerals, making them a healthy snack for them.

Peanuts are also a good source of niacin, a vitamin essential for energy production.

Some studies have suggested that eating peanuts these days may help reduce the risk of a child developing a peanut allergy.

Eating peanuts these days can help expose the baby to peanut protein early on, which can help them develop a tolerance to it.

Which Nuts to Eat during Pregnancy?

However, they're also high in mercury, so they should be eaten moderately during Pregnancy.

Almonds, cashews, walnuts, and pistachios are a few of them that are safe to eat during Pregnancy.

Choose Your Dry Fruits and Nuts.

When choosing which of them to eat, the best bet is to mix it up and eat a variety of different types.

This way, you'll benefit most from the different nutrients they offer.

Healthy Nuts for Pregnancy in India

All of them listed above are healthy for women carrying babies and available with us at Alphonsomango.in However, there are a few things to keep in mind when eating them during the gestation period:

  • Please make sure to eat them in moderation. They are high in calories, so it is essential to eat them in moderation to avoid excessive weight gain.
  • Avoid eating salted or candied. Salted and candied nuts are high in sodium and sugar, which can be unhealthy for women in this period.
  • If you have any allergies, be sure to avoid eating those. Or consult with your doctor for the same.

Nuts for Fetal Development in India

They are a good source of nutrients that are important for fetal development. Some of the key nutrients in them that are important for fetal development include:

  • Folic acidFolic acid is important for preventing congenital disabilities.
  • Omega-3 fatty acids: Omega-3 fatty acids are important for developing the baby's brain and eyes.
  • Calcium: Calcium is important for developing the baby's bones and teeth.
  • Iron: Iron is important for preventing anaemia.
  • Protein: Protein is important for the growth and development of the baby.

Pregnancy-safe nuts gift box in India

If you are looking for a gift for a pregnant woman, a gift box of nuts is a great option.

They are a healthy and delicious snack that she will appreciate.

When choosing a nut gift box, select a variety so she has something to choose from.

Buy a range of Dry fruits here

Calcium and iron requirement and fulfilment by nuts and dry fruits in Bharat

Calcium and iron are two essential nutrients that are especially important in this period.

Calcium is vital for developing the baby's bones and teeth, while iron prevents anaemia.

Nuts and dry fruits are good sources of both calcium and iron.

Here is a table of the calcium and iron content of some popular dry fruits:

Calcium daily requirement in Pregnancy - 1200 mg

Iron daily requirement in Pregnancy - 30 mg 

Nut/dry fruit

Calcium (mg/100g)

Iron (mg/100g)

Almonds 269 4.2
Cashews 74 6.7
Pistachios 102 3.9
Walnuts 75 2.1
Peanuts 72 4.2
Raisins 74 6.3
Apricots 63 6.3
Dates 64 0.9
Figs 162 2
Macadamia 92.4 3.5

 

Health condition of Expectant Mothers in India

The health condition of expectant mothers in Bharat varies depending on their socioeconomic status, access to healthcare, and education level. However, overall, the health of expecting mothers in Hindustan is improving.

According to the National Family Health Survey (NFHS)-5, India's maternal mortality ratio (MMR) has declined from 174 deaths per 100,000 live births in 2015-16 to 130 deaths per 100,000 live births in 2019-21. It is a significant improvement, but Hindustan still has one of the highest MMRs in the world.

The most common causes of maternal death in Bharat are haemorrhage, sepsis, and preeclampsia/eclampsia. These conditions are often preventable with access to quality healthcare.

Other health challenges that expectant mothers in Bharat face include:

  • Malnutrition: Many expectant mothers in Hindustan are malnourished, which can lead to problems for the mother and baby, such as premature birth and low birth weight.
  • Anaemia: Anemia is also a common problem among expectant mothers in India. Anaemia can cause fatigue, shortness of breath, and dizziness. It can also lead to complications in expecting mothers and childbirth.
  • Gestational diabetes: Gestational diabetes is a type of diabetes that develops in expecting mothers. Gestational diabetes can increase the risk of complications for the mother and baby, such as premature birth, macrosomia (large baby), and cesarean section.

The Hindustani government is working to improve the health of expectant mothers in Bharat through several programs, including the Janani Suraksha Yojana and the Pradhan Mantri Surakshit Matritva Abhiyan.

These programs provide free or subsidized healthcare to expecting women and their newborns.

Despite the challenges, most expectant mothers in India have healthy expecting mothers and birth healthy babies.

However, it is significant for expectant mothers to have access to quality healthcare and to follow their doctor's advice.

Study and Survey Extract for Eating Nuts during Pregnancy

Here is a reference link to a survey about nuts for expecting mothers in India:

  • Title: Prevalence and determinants of nut consumption during Pregnancy among women in rural north India
  • Authors: Kaur, J., Singla, N., & Sood, N.
  • Journal: Indian Journal of Public Health
  • Publication date: 2022-08-22
  • Abstract:

Nut consumption by expecting mothers benefits both the mother and the baby. However, the prevalence of consumption during Pregnancy in India is low.

This study aimed to assess the prevalence and determinants of nut consumption by expecting women or females among women in rural north India.

A cross-sectional study was conducted among 300 pregnant women in rural north India.

Data on nut consumption, socio-demographic characteristics, and dietary practices were collected using a pre-tested questionnaire.

The prevalence of nut consumption by expecting women was 26.6%.

The most commonly consumed were

  • Peanuts (17.7%)
  • Almonds (10.3%)
  • Walnuts (8.0%).

Factors associated with this consumption this day were:

  • Higher education level.
  • Higher household income.
  • Higher dietary diversity score.
  • Knowledge about the health benefits of nut consumption.

The study concluded that the prevalence of nut consumption in rural north India is low.

There is a need to educate pregnant women about this consumption's health benefits and promote dry fruit consumption in those days.

  • Resource Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6860540/

This survey provides valuable insights into the prevalence and determinants of nut consumption by expecting moms in India.

The results suggest a need to promote this consumption among expectant mothers, especially those with lower education levels, household incomes, and dietary diversity scores.

Best time to Eat Nuts during Pregnancy

It is important to note that these are just general recommendations. The amount of them you should eat expecting mothers will vary depending on your needs. Talk to your doctor about how much it is suitable for you.

Here are some tips for incorporating them into your gestation diet:

  • Add them to yoghurt, oatmeal, or cereal for a healthy breakfast or snack.
  • Sprinkle them on salads, soups, or stews.
  • Use them in baking, such as muffins, cookies, and breads.
  • Make your nut butter by blending them in a food processor.
  • Enjoy a handful of them as a snack on the go.

When choosing them, be sure to select unsalted and unsweetened varieties. Avoid them that are roasted in oil or coated in sugar.

They are a healthy and nutritious snack for pregnant women.

They are a good protein, fibre, healthy fats, vitamins, and minerals source.

Eating them during this period can help to promote a healthy maternity and a healthy baby.

Chart for your consumption in Pregnancy

Month of pregnancy Recommended daily intake

Example serving sizes

1-3 months 1/4 cup

14 almonds, 7 walnuts, 18 cashews, 30 pistachios, 1/4 cup peanuts

4-6 months 1/2 cup

28 almonds, 14 walnuts, 36 cashews, 60 pistachios, 1/2 cup peanuts

7-9 months 3/4 cup

42 almonds, 21 walnuts, 54 cashews, 90 pistachios, 3/4 cup peanuts

 

Conclusion: The survey suggests you should have a moderate amount of them daily as per your requirements, as it will help you to have a healthy baby.

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Those who are allergic to Nuts you should know Side effect of nuts during Pregnancy

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