Pregnancy, undoubtedly, is the most beautiful phase of a woman’s life. The feeling of carrying a tiny human being inside the womb cannot be put in words. This is the only time when a woman truly loves her body no matter how bulky it looks. The baby gets nutrition from the mother for its growth and development and the journey continues even after birth. So it is important for the mother to eat well in order to fulfill the nutritional needs of the baby and herself. An expecting mother gets to hear all sorts of useful, useless and bizarre advice on what to eat and what not to eat while pregnant. Little do they know she’ll only dance to the tune of hormones and no one else! 😛
However, there are certain foods that are proven to be very healthy for all to-be-moms. almonds are one among the healthiest choice of food that can be safely consumed during pregnancy. There are various benefits for both mother and the baby that this amazing nut provides. Read to know the benefits of eating almonds during pregnancy.
Important Note: Mothers with allergies to nuts or almond in specific should avoid consuming it. Please get tested for allergies by a medical practitioner before including almonds in your diet.
Nutritional Fact (Almonds)
Every 100g of almonds contains the following nutritional values,
- Fat (saturated. polyunsaturated and monounsaturated) – 49g
- Carbohydrate (dietary fiber and sugar) – 22g
- Protein (Vitamin A, Vitamin D, Vitamin B12 and calcium) – 21g
- Sodium – 1g
- Potassium – 705mg
- Cholesterol – 0mg
Different Ways To Eat Almonds During Pregnancy?
Raw almonds are not advisable during pregnancy, especially during the first trimester. However, soaked almonds are good to consume any time. Here are some of the best ways you can include almonds in your daily diet.
- Soak 10-12 almonds overnight and grind them into a fine paste the next morning. Add this to a tall glass of milk and drink it once or twice a day.
- Another way is to chew 10-12 soaked and peeled almonds as the first meal in the morning followed by a glass of milk.
- You may also take natural home-made almond butter along with toast. Avoid store-bought almond butter as they are full of preservatives.
- Soaked almonds can be finely diced and added to salads.
- You can prepare your own almond milk and use it as a replacement to milk in smoothies.
Benefits of Eating Almonds During Pregnancy
Eating soaked almonds has numerous benefits for the mother and the baby. As you’ve already read in the nutritional fact, almonds are a rich source of many essential nutrients. These nutrients are important for the development of the baby. Read the below-given points to know more,
- Almonds have zero cholesterol which helps in maintaining the body weight of the mother. It helps obese mothers to maintain optimum weight gain during pregnancy and avoid complications
- Almonds are a rich source of Vitamin E, which improved the skin health and eye sight.
- Almonds have a high amount of antioxidants that prevent birth defects and miscarriages by safeguarding the DNA from being altered.
- Folic acid, an essential vitamin that is needed for the brain development of the fetus, is found in almonds.
- Almonds help in maintaining the hemoglobin level in the mother and the baby.
- Calcium present in almonds helps in reducing the risk of pre-eclampsia and assists in bone strengthening and development.
- Eating soaked almonds during pregnancy helps in regular bowel movements as it has high fiber content.
- It also has protein which helps the baby gain weight so that it reaches birth weight by the time of delivery.
- Almonds are one among the very few food items that have magnesium. It is important for the formation and functioning of the central nervous system of the baby.
- Almonds are very helpful in controlling blood sugar and also reduces oxidative stress.
How Much Is Too Much?
Mothers-to-be often panic when it comes to what to eat and how much to eat. To make it worse, we have advice flooding from relatives, family members, friends and primarily, the internet. But the fact is that a woman can eat everything she likes during pregnancy but in moderation! Here, in case of almonds, an expecting mom can eat 10-20 soaked almonds per day. It is better to avoid raw almonds during the first trimester. It is always important to consult your gynecologist before proceeding with any particular diet.
♥ Wishing a healthy and happy pregnancy to all the expecting moms! 🙂 ♥