Pregnancy Food: Nuts & Seeds - December 2024

Earlier, we learned about which eggs, legumes and soy products are safe to eat while carrying and which should be avoided. Now, let’s explore about nuts and seeds!

Can I eat nuts and seeds during pregnancy?

Yes, you can consume them as long as you are not allergic. Nuts and seeds are great for your and your baby’s health. They are rich in vitamins, protein, and minerals. Despite their benefits, some pregnant women reduce their consumption of nuts and seeds as they are worried about mold exposure that might affect their pregnancies. However, is that myth true?

Which nuts and seeds are healthy to consume during pregnancy? Let’s learn more about it together.

Safe Nuts And Seeds To Consume During Pregnancy

Pistachio

You should eat pistachio during pregnancy as it improves your baby’s brain development. But you should consume them in the recommended amount.

Lotus seed

Mums-to-be can consume lotus seed. Lotus seeds are great for pregnant mums that have high blood pressure. Additionally, they are also useful to relieve some pregnancy symptoms such as back pains.

Peanut

You are safe to consume peanuts during your pregnancy. However, you need to consume them in small amounts as they are rich in fat and oil.

Pecan

You can consume pecans during your pregnancy. They can reduce your cholesterol levels and the risk of your baby developing birth defects. They contain high antioxidants and aids in the development of your baby’s brain and bones.

Walnut

Expectant mummies can consume walnuts too. They are great for promoting brain functions.

Hazelnut

Pregnant mums can eat hazelnuts. They are very nutritious for you and your developing baby. Hazelnuts can also boost your baby’s immune system.

Flax seed

Pregnant women can consume flax seeds. They are rich in omega-3 which can promote your baby’s development, especially during the first trimester.

Chinese chestnut

Mums-to-be are safe to consume Chinese chestnuts. These nuts prevent birth defects and improve your immune system. Additionally, chestnuts can also lower cholesterol levels and ensure heart health.

Sunflower seed

Sunflower seeds are safe to eat during your pregnancy. These seeds are rich in folate which helps to improve immunity and promote your baby’s development.

Brazil nut

Pregnant women should consume brazil nuts. They are rich in selenium, which can prevent you from certain chronic conditions and help to avoid and regulate thyroids problems.

Cowpea

Mums-to-be can eat cowpea. They are rich in essential nutrients for you and your foetus and can also help to boost your immunity.

Moderation is Key

Macadamia nut

Expectant mums can eat macadamia nuts in controlled quantities. This nut promotes your baby’s vision and nerve development. However, take them in moderation as it might cause you excessive weight gain.

Chia seed

Chia seeds are safe for pregnant mums. They contain omega-3 that ensure healthy placental blood flow between you and your baby. However, you cannot consume too much of them. Do not eat more than 1 ounce of the seeds daily.

Cashew nut

Mums-to-be need to consume cashew nuts in moderation. Cashew nuts are a great energy booster and supply important nutrients to you during pregnancy. It also ensures a healthy weight gain, especially for underweight mums-to-be. But, excessive intake of these nuts can cause rapid weight gain and worsen your blood pressure.

Almond

Almonds are safe to consume while you are pregnant but in a limited amount only. This is as it might lead to premature delivery. The vitamin E in these nuts nourishes your skin health. Meanwhile, the fibre in them promotes healthy digestion. Other nutrients in almonds promote the nervous system and brain function.

Pine nut

Mums-to-be can eat pine nuts, but in a limited amount as they are rich in calories. These nuts promote your baby’s brain development and relieves constipation.

Pumpkin seed

You can consume pumpkins during your pregnancy. They are rich in zinc which is beneficial to circulate numerous hormones.

White peanut

You should consume peanuts during pregnancy. This is as they are high in folate and D-biotin which are beneficial for your pregnancy. However, pregnant mums with allergies should avoid nuts.

Pili nut

Expectant mums can eat pili nuts. They are high in thiamine which helps to convert carbohydrates into energy. They also build your muscles, nervous system, and heart function.

Avoid While Pregnant

Apricot kernel

Pregnant mums should avoid eating apricot kernels. This is because these nuts have amygdalin which can increase the risk of cyanide poisoning.

Eat healthy nuts and seeds during your pregnancy

Nuts and seeds bring numerous health benefits for pregnant mums. You should try to consume them to maintain a healthy pregnancy diet as everything you eat will affect your baby as well.

Sources:

Now that you know which nuts and seeds are safe to consume while pregnant and which aren’t, check out more pregnancy friendly foods here.

Discover which seasoning and sauces are safe to consume during your pregnancy and which you should avoid here.

Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.

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