Eating Almonds During Pregnancy

Eating Almonds During Pregnancy - Health Benefits, Nutritional Value, Side Effects, How To Eat, And Is It Safe To Eat

Almonds have various health benefits for the expectant mother and her unborn baby. It contains various essential nutrients such as calcium, iron, manganese, vitamins, fiber, fat, protein, and many more which are required for the healthy growth and development of the baby.

Eating Almonds during pregnancy - Benefits and side effects

Health Benefits of Almonds during pregnancy

The health benefits of consuming almonds during pregnancy are:

1. Regulates Blood Pressure

Almonds help to increase the amount of Alpha-Tocopherol a compound present in the blood that helps to regulate blood pressure.

2. Prevents Preeclampsia

Almonds are the rich source of calcium that helps in reducing the risk of hypertension and preeclampsia during pregnancy.

3. Healthy Weight gain

Almonds contain manganese that helps to regulate healthy weight gain during pregnancy. It regulates body weight in both the expectant mother and her baby. Almonds increase the appetite-reducing hormone called leptin and reduce the hunger hormone called ghrelin hence helps to maintain a healthy weight gain during pregnancy period.

4. Aid Metabolism

Almonds are a good source of dietary fiber and carbs that help to aid metabolism and reduces oxidative stress, blood sugar, and inflammation.

5. Cognitive Development of the baby

Almonds contain riboflavin which is required for the cognitive development of the unborn baby. Riboflavin also helps in maintaining high energy levels during the pregnancy period.

6. Neurological Development of the baby

Almonds are rich in folic acid and promote the neurological development of the baby. The folate content present in almonds also helps to prevent neural tube defects in the growing baby during the prenatal stages of growth.

7. Development of strong teeth and bones

Almonds contain calcium and manganese which are essential for the proper development of strong teeth and bones in the unborn babies.

8. Healthy Birth Weight

The high protein content of almonds helps in regulating the healthy birth weight of the unborn baby.

9. Induces Strength and Stamina

The high content of protein in almonds helps to induce the strength and stamina in a pregnant woman to cope with the delivery pain. It also helps in the healthy development of the baby inside the womb.

10. Ensure Healthy Hair and Skin

Almonds are a good source of Vitamin E that is essential for the proper and healthy formation of hair and skin of the baby.

11. Reduces Inflammation

Almonds are a rich source of antioxidants that helps to reduce inflammation, oxidative stress during pregnancy.

12. Prevents Constipation

Almonds are rich in fiber hence regulates bowel movements and prevents constipation which is a common complication faced by most of the pregnant women during their pregnancy period.

Nutritional Value of Almonds

The nutritional value for 100 gm of raw almonds is:

  • Energy - 576 Kcal
  • Fats - 49.42 gm
  • Protein - 22 gm
  • Carbohydrates - 21.59 gm
  • Fiber - 12.3 gm
  • Sugar - 4.3 gm
  • Potassium - 733 mg
  • Phosphorus - 484 mg
  • Magnesium - 268 mg
  • Calcium - 266 mg
  • Vitamin E - 26 mg
  • Iron - 4.5 mg
  • Zinc - 3.12 mg
  • Manganese - 2.28 mg
  • Riboflavin (B2) - 1 mg
  • Sodium - 1 mg
  • Vitamin B6 - 0.137 mg

Side Effects of consuming almonds during pregnancy

The side effects of consuming an excess amount of almonds during pregnancy are:

1. Diarrohea

Eating almonds in excess amounts can cause diarrhea during pregnancy.

2. Allergic Reactions

Overconsumption of almonds can cause allergic reactions during pregnancy. If you're prone to allergies then it is better to avoid eating almonds during your pregnancy period.

3. Constipation, Abdominal Cramping, and Bloating

Almonds are rich in fiber and help to prevent constipation but if taken in the excess amount it can cause gastrointestinal issues such as bloating, abdominal cramping, and constipation during pregnancy.

4. Excess Weight Gain

Almonds contain high calories and fats. Overconsumption of almonds during pregnancy can cause excess weight gain.

How to eat almonds during pregnancy?

You can eat almonds in the following ways during pregnancy:

  • Raw Almonds

You can eat raw almonds as a quick snack. You can dice them or sprinkle them with a variety of dishes. It will give a crunchy taste to your food.

  • Soaked Almonds

Soak almonds overnight and consume them the next morning. Soaking almonds overnight removes all the toxins from its coat and also decomposes its gluten content. Soaked almonds release enzymes that help to ease digestion. It also removes phytic acid which slows down the absorption of essential minerals in the body. Soaked almonds release phosphorus that is required for healthy bones and also eases digestion.

Is it safe to eat Almonds during pregnancy?

Yes, almonds are totally safe and healthy to eat during pregnancy if taken in moderate amount. Avoid eating almonds during pregnancy if you are allergic to them.

How many almonds are safe to consume in a day during pregnancy?

A pregnant woman can eat approximately 23 almonds in a day but consult your doctor to know how much almonds are safe for you to consume in a day during pregnancy.

Almonds are fully loaded with essential nutrients that are required during pregnancy for both the expectant mother and her baby. But make sure to consume almonds in a moderate amount. Excess amounts of almonds can cause side effects too. Consult your doctor before adding almonds in your pregnancy diet. Have a healthy and happy pregnancy.

Also, read other 'pregnancy-related' articles:

Disclaimer: This content is intended for general information only and it should not be used as the basis of patient treatment. The given content is not intended to be a substitute for professional medical advice, treatment or any diagnosis. Always consult a doctor for more information. Our website doesn't claim responsibility for this information.

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