Pistachios (Pista) During Pregnancy - Beneficial Or Harmful?

13 Wonderful Benefits of Pistachios During Pregnancy

Pistachios are a type of tree nut which offers numerous health benefits during pregnancy. They're an excellent source of vitamins, fiber, protein, and antioxidants. They're low in calories but high in vital nutrients that are required to maintain your health and to nourish your little one during your pregnancy period.

Health Benefits of Pistachios During Pregnancy

Pistachios are extremely nutritious and provide several health benefits to both the expectant mother and her growing baby. Some of the amazing health benefits of consuming pistachios while pregnant are:

1. Rich in Protein

Pistachios are a rich source of protein that plays a key role in fetal development. It ensures the proper growth of your baby's tissues, muscles, and organs including the brain. They have a higher content of essential amino acids, the building blocks of protein when compared to other nuts such as walnuts, almonds, and hazelnuts.

2. Good Vision

Pistachios are a great source of antioxidants such as lutein and zeaxanthin. Both of these substances are essential for your eye health. Thus including pistachios in your diet help to promote good eye health.

(Also read: Benefits of Cabbage During Pregnancy)

3. Promote Gut Health

Pistachios are a good source of fiber that helps to prevent constipation and encourages a healthy digestive system by moving food through the gut.

4. Healthy Weight Gain

Pistachios are low in calories but high in fiber and protein content which keep you full for a longer time thereby help to prevent excess weight gain during pregnancy.

5. Good Heart Health

Consumption of these nuts during pregnancy helps to prevent the risk of cardiovascular diseases. They help to reduce high blood pressure levels thereby protect your heart from diseases and promote good heart health.

6. Regulates Blood Pressure Levels

They have a low-glycemic index and consuming them when pregnant helps to regulate blood sugar levels and reduces the risk of developing gestational diabetes.

(Also read: Almond Milk During Pregnancy - Health Benefits, Side Effects, And Precautions)

7. Immunity Booster

Pistachios contain an ample amount of antioxidants such as vitamin A, vitamin E, carotenes that help to boost your immunity while pregnant.

8. Prevent Swelling

The anti-inflammatory properties of pistachios help to alleviate joint pain and swelling which are common complications faced by most pregnant women.

9. Rich in B Vitamins

Pistachios contain an adequate amount of B vitamins such as riboflavin, niacin, folate, thiamin which play a major role in fetal development.

10. Promote Fetal Brain Development

These super healthy nuts are a wonderful source of omega-3 fatty acids such as oleic and linoleic acid, which play a key role in fetal brain development.

11. Maintains Lipid Levels

They contain monosaturated fats that are well known to reduce the levels of bad cholesterol and increase good cholesterol levels hence balance lipid levels.

(Also read: Eating Peanuts (Groundnuts) During Pregnancy)

12. Prevent Anemia

These crunchy nuts are a great source of iron, an essential mineral that promotes the formation of red blood cells. Consumption of pistachios while pregnant helps to prevent anemia, a condition caused due to the deficiency of iron.

13. Rich in Antioxidants

These delicious nuts are a great source of antioxidants than most other nuts and seeds. Antioxidants play a vital role in a healthy pregnancy. Antioxidants help to prevent cell damage and also reduces the risk of cancer. They contain polyphenols and tocopherols that help to prevent cancer and heart-related diseases.

Nutritional Value of Pistachios

The nutritional value for 100 g of pistachios:

Nutrient Value of Pistachios per 100 g

Principle	Nutrient Value
Energy	557 kcal
Carbohydrates	27.97 g
Protein	20.60 g
Cholesterol	0 mg
Dietary Fiber	10.3 g
Fat	44.44 g
Vitamins
Vitamin A	553 IU
Vitamin B1 (Thiamine)	0.870 mg
Vitamin B2 (Riboflavine)	0.160 mg
Vitamin B3 (Niacin)	1.3 mg
Vitamin B5 (Pantothenic Acid)	0.520 mg
Vitamin B6 (Pyridoxine)	1.7 mg
Vitamin B9 (Folates)	51 µg
Vitamin C	5 mg
Vitamin E	22.60 mg
Minerals
Calcium	107 mg
Iron	4.15 mg
Copper	1.3 mg
Magnesium	121 mg
Manganese	1.2 mg
Phosphorus	376 mg
Selenium	7 µg
Zinc	2.20 mg
Electrolytes
Sodium	1 mg
Potassium	1025 mg
Phyto-nutrients
Carotene-ß	332 µg
Crypto-xanthin-ß	0 µg
Lutein-zeaxanthin	0 µg

Side Effects of Pistachios During Pregnancy

Some of the side effects caused due to the consumption of pistachios during pregnancy are:

1. Digestion-Related Issues

Pistachios contain fructans that can cause several digestion issues such as bloating, abdominal pain, flatulence, constipation, and diarrhea.

2. Allergic Reaction

Pistachios contain a chemical compound called anacardic acid which can cause allergic reactions such as itching or rashes to those who're allergic to nuts. In case you're allergic to nuts it's best to talk with your health care provider before adding them to your diet.

3. Increase Blood Pressure Levels

Roasted pistachios contain more sodium as they're coated with salt and eating them in excess can raise your blood pressure levels. Hence, it's best to have their plain and unsalted variety during pregnancy.

(Also read: Eating Nuts During Pregnancy - Is It Safe & When To Avoid)

Ways to include Pistachios in pregnancy diet

Some of the easy and simple ways to include pistachios in your pregnancy diet include:

-> You can eat these crunchy nuts raw as a snack.

-> You can add them to your fruit salad or in your dishes.

-> You can make a milkshake or smoothie by adding pistachios or other dry fruits of your choice.

-> You can use them as a topping for your dishes or desserts.

-> Finely dice or crush some pistachios and sprinkle them in your oatmeal, cereals, yogurt, or any other dishes.

Frequently Asked Questions (FAQs)

1. Is it safe to eat pistachios during pregnancy?

Pistachios are safe to consume if you've them in moderation. Overeating them during pregnancy may lead to some side effects as well. So, always remember to have them in limited quantities.

(Also read: Benefits of Eating Walnuts During Pregnancy)

2. What are the possible side effects of pistachios during pregnancy?

Some of the possible side effects caused due to the consumption of pistachios in pregnancy include Bloating, Flatulence, Abdominal Pain, Allergic Reactions, Constipation, And Diarrhea.

3. What are the benefits of pistachios during pregnancy?

Pistachios are a good source of vitamins, healthy fats, protein, minerals, and antioxidants. All these nutrients are required for a healthy pregnancy. Consuming pistachios during pregnancy helps to alleviate many pregnancy complications such as anemia, swelling, joint pain, gestational diabetes, etc.

4. How many pistachios can I eat in a day while pregnant?

Eating a handful of pistachios per day during pregnancy is considered safe. Don't consume them in excess especially the salted ones as they can increase your blood pressure levels. You can talk to your doctor to know the right amount of pistachios for you to eat while pregnant.

(Also read: 15 Benefits of Drinking Coconut Water During Pregnancy)

5. Can I eat pistachios during pregnancy?

Yes, you can eat pistachios during pregnancy as well but remember to have them in moderation. They're healthy, crunchy, tasty, and nutritious. So it's good to include them in your pregnancy diet.

6. Is it good to eat pistachios during pregnancy?

Yes, pistachios are considered one of the healthiest nuts to eat during the course of pregnancy. They're a great source of folate, calcium, iron, potassium, protein, and fiber. All these nutrients are essential to promote fetal development.

7. What happens if I eat too many pistachios during pregnancy?

Overeating anything is harmful to your health, the same applies to pistachios as well. If you consume them in excess quantity they can have the following adverse effects :

-> Unhealthy Weight Gain

-> Digestive Issues

-> Allergic Reactions

-> Increase in Blood Pressure Levels

Pistachios are considered one of the healthiest nuts and offered many health benefits which are required for a healthy pregnancy. They're crunchy, delicious, and packed with essential nutrients that are crucial for the healthy growth and development of the fetus. You can have them in pregnancy as well but make sure to eat them in limited quantities. Consult your doctor before adding them to your daily pregnancy diet.

Congratulations on your pregnancy. Enjoy this wonderful and unforgettable journey of your life. May God bless you and your little one.

Also, read other pregnancy-related articles:

• Dates During Pregnancy

• Dried Fruits During Pregnancy - Is It Safe?

• 7 Side Effects Of Eating Almonds During Pregnancy

• Eating Walnuts During Pregnancy - Nutritional Benefits, Health Benefits, Risks, and Side effects

• Health Benefits Of Eating Soaked Almonds During Pregnancy
  

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