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Almonds enjoy the same status as a superfood across different countries and cultures. It is always a healthy nut that is a great snack. Have you ever thought of the benefits of almonds during pregnancy?
The almonds contain protein, iron, fiber, zinc, vitamins A, B6, and E, magnesium, calcium, manganese, copper, riboflavin, and folic acid. It is a very nutritious food that can meet the increased nutritional needs of a woman during pregnancy.
There are a lot of theories going around about what to eat and what not to eat during pregnancy. The only reason you should avoid almonds during pregnancy is if you are allergic to them. You may have doubts about whether to eat raw or soaked almonds during pregnancy. You may have many questions about the health benefits of almonds during pregnancy. This blog may help you clear up some of your doubts.
What Is an Almond?
The almond (Prunus amygdalus, syn. Prunus dulcis) is a species of tree that is native to Iran and surrounding countries, including the Levant. Additionally, it is the name given to the widely used and edible tree seed. Almonds are actually drupe fruits that are produced by the almond tree, despite the fact that they are frequently mistaken for nuts.
They can be used in baking confections and are frequently eaten raw, blanched, or roasted.
Nutrition Chart of Almonds (Amount per 100 Grams)
- Energy: 576 Kcal
- Carbohydrates: 21.69 g
- Fat: 49.42 gms
- Protein: 21.22 gms
- Vitamins: beta-carotene, A, B1, B2, B3, B5, B6, B9, Choline, E, K
- Trace metals: calcium, magnesium, manganese, iron, phosphorus, potassium, sodium, and zinc
Health Benefits of Almonds During Pregnancy
It is safe and healthy to consume almonds during pregnancy. The nutritional and health benefits of almonds during pregnancy include
1. Good Source of Protein
Almonds contain a lot of protein. Protein is a crucial component for the growth of muscles and tissues, particularly in the body of a baby. Protein will provide you with more energy throughout your pregnancy and labour. This will also help you bear the pain of childbirth. Eating almonds daily during pregnancy will help to maintain a healthy body weight for your babies.
During the period of pregnancy, your body has to work more than normal. Tiredness is primarily caused by an overreliance on sugary foods and caffeinated beverages. Proteins always serve as a long-term energy boost. As the proteins are low in calories and break down easily, you can end up finding weight management much easier.
2. Ensures Strong Bones And Teeth
Almonds are packed with both magnesium and calcium. Both of them work together to ensure strong bone development in your baby. Calcium helps reduce the risk of hypertension and preeclampsia during pregnancy. Additionally, calcium is necessary for the growing baby’s healthy bone and tooth development. Also, calcium reduces the risk of colon cancer and kidney stones.
Magnesium helps in the proper formation and functioning of the central nervous system. It also helps in regulating bowel movements. It helps in the maintenance and regulation of functions related to the heart, nerves, bones, muscles, and other organs. Phosphorus also helps keep the muscles, bones, and blood vessels healthy. Magnesium also aids in the development of a baby’s teeth and bones.
3. A Rich Source Of Vitamin E
Almonds are completely filled with antioxidants. It regulates the healthy formation of hair and skin in the growing body. It supports cell production and renewal, making your skin and body healthy.
Vitamin E also helps in the formation of your baby’s skin and hair. The skin and hair become dry in the absence of vitamin E. It protects the cells from damage caused by reactive oxygen species. Vitamin E also helps to prevent preeclampsia. Pregnant women achieve glowing skin with the consumption of almonds.
4. Rich Source Of Fibre Throughout Your Pregnancy
Fibers are essential components of your digestive system. It facilitates better food digestion and eases bowel movements, which helps prevent constipation and other digestive issues that can arise during pregnancy. It can be eaten as soluble or insoluble fiber, where the effects are common.
As the growing baby takes up the space of the intestine, it is normal for the bowel to struggle and experience constipation. It also regulates the body’s carbohydrate use, keeping hunger at bay. Thus, it prevents unpleasant pregnancy bloating. It also helps with weight management, like protein. Dietary fibers help regulate blood sugar levels and prevent gestational diabetes. It also helps reduce the risk of high blood pressure during pregnancy. Thus, it helps in preventing preeclampsia.
5. Supply More Healthy Fats In Your Diet
Almonds are high in unsaturated fats and provide good cholesterol, which helps the liver function. It will help keep the blood pressure down and provide a safe space for your baby to grow. Eating almonds during pregnancy will provide you with omega-3 fatty acids, which are necessary for proper brain development. It also helps the baby gain weight in the last trimester. Fat is also required for temperature regulation after childbirth.
6. The Rich Source Of Folate
It is also called vitamin B9 or folic acid. Almonds, whether raw or soaked, are the best sources of folic acid. It helps in the formation of the brain and central nervous system. Your doctor will advise you to take folic acid supplements before you conceive. The baby’s development starts long before you confirm with a medical test that you are pregnant.
You shouldn’t stop including folic acid in your diet. To ensure a healthier central nervous system even after initial development, the doctor might advise you to start taking folic acid during the first 12 weeks of pregnancy. It also helps protect the growing baby from neural tube defects, especially in the prenatal stages of growth.
7. It Helps In The Synthesis And Breakdown Of Glucose, Amino Acids, And Fatty Acids.
The magnesium that is present in the almond will help you keep your bowels working efficiently. It makes sure that all the waste from your body is removed by the bowel. Eating almonds during pregnancy will make the magnesium work with folate to support the baby’s development throughout the pregnancy, thereby reducing the risk of birth defects that are linked to the central nervous system and brain.
The almonds also control blood pressure, regulate insulin and blood sugar levels, and stimulate the functioning of enzymes, thereby preventing preeclampsia and poor fetal growth.
8. The Cognitive Development Of Your Baby Will Be Improved.
Almonds are rich sources of riboflavin. The cognitive development of an unborn baby will be supported by riboflavin, which makes the baby more alert and has better cognitive functions. They not only support the initial development but also the ongoing development. Babies that get the right nutrients from the uterus will have better cognitive functions after birth. The riboflavin can offer more energy that will not get metabolized in the bloodstream, keeping you and your baby healthy.
9. Prevents Allergies In Your Baby
Studies have shown that the risk of asthma in infants will be reduced if you eat almonds throughout your pregnancy. The vitamin E and zinc that are present in almonds help protect children against asthma. The children will be able to gain the benefits of their mothers eating almonds during pregnancy.
10. A Rich Source Of Iron
Women require twice as much iron during pregnancy as they did before. Almonds are a rich source of iron, which helps develop a baby’s heart and boosts immunity. It helps carry oxygen through your body to the baby. This, in turn, helps you deal with fatigue.
11. A Source Of Manganese
The manganese content in almonds helps in the formation of healthy and strong bones. It not only regulates the baby’s body weight but also that of the mother.
What are the possible side effects of eating more almonds during pregnancy?
The side effects may occur if you consume more than the prescribed limit. Some of the possible side effects that may occur, which are not severe and can be easily avoided, are
- Weight Gain
Consumption of almonds increases the level of “good” cholesterol in the body. Overconsumption may lead to weight gain as they contain high amounts of fat and calories.
- Risk of Preterm Delivery
Almonds are a rich source of manganese, which helps in various body functions. A high level of minerals poses the risk of preterm delivery.
- Bloating and Constipation
Overeating almonds can lead to bloating and constipation. This is because almonds are fiber-rich, and your body is not used to a greater amount of fiber intake on a daily basis.
- Vitamin E Overdose
Almonds are a rich source of vitamin E, providing 48% of the recommended daily intake in just 1 ounce. Excess intake of vitamin E can lead to blurred vision, headaches, and diarrhea.
- Allergic Reactions
Overconsumption of almonds can trigger your body’s immune system, causing an allergic reaction. Rarely, you might experience breathing issues and rashes.
Precautions to Be Taken While Consuming Almonds During Pregnancy
Some of the precautions to be taken are
- Always consult your doctor before planning to add almonds to your diet.
- Avoid consuming them in prepared forms like salt, sugar, or chocolate coated. Always consume them in raw form.
- Always buy standard or organic brands of almonds.
- You should always wash the almonds thoroughly with water to remove any harmful bacteria that are present on their surface. There are fewer chances of having a bacterial infection from the packaged varieties.
Final Word
Almonds offer lots of advantages to the pregnant mother and her baby. Pregnant women who are not allergic should definitely incorporate them into their diet. Excessive consumption of any substance may pose risks. Likewise, almonds also pose some of the risks that are discussed above. As a pregnant woman, you should make sure that it is consumed in a moderate amount. It is always advisable to consult your doctor before incorporating almonds into your diet during pregnancy. You always have to confirm that you are not allergic to almonds.
FAQs
1. Are Almonds Safe During Pregnancy?
The answer is a definite yes. Almonds are the most nutritious food when consumed in moderate amounts. It is a tiny nutrition-based superfood that is rich in calcium, magnesium, protein, dietary fiber, omega-3 fatty acids, and vitamin C. Almonds contain zero cholesterol. It helps in the proper development of the brain and muscles of a growing baby. The child’s memory capacity, attention span, and critical thinking abilities will improve. Moreover, it gives brighter and healthy skin to the mother. Almonds are safe for pregnant women if they are pasteurized or roasted. Years ago, almonds caused several food poisoning outbreaks. But today’s pasteurization methods have made them safe for pregnancy.
2. Is It Safe To Eat Raw Almonds During Pregnancy?
Yes, it is safe to eat raw almonds, as they are a rich source of folic acid, iron, calcium, and fiber. If pregnant women consume almonds, they should ensure that they do not have any allergies.
3. Is it Good To Eat Almonds on An Empty Stomach?
There is no need to worry about eating almonds on an empty stomach. If you are a person with the habit of eating soaked almonds early in the morning, prior to pregnancy, you can continue this habit during pregnancy as well. Always remember not to eat an excessive amount of almonds. Anything that is eaten beyond its limit, may pose harmful effects on your body.
3. How Many Almonds Can I Eat Per Day During Pregnancy?
Whether raw or soaked, you can eat up to one ounce, which is equal to one-third of a cup, or approximately equal to 23 almonds, as per the USFDA. You can eat soaked almonds in the morning soon after you wake up. Consuming more than is advised can have unfavorable side effects, such as weight gain, vitamin E toxicity, and digestive issues. Every individual is different. So build a plan that suits your body in consultation with the doctor.
4. Is the Skin of Almonds Toxic?
The skin of raw almonds is highly nutritious. Always soak them to allow the enzyme inhibitors to be released, which will help with digestion.
5. When to Eat Almonds During Pregnancy?
Almonds are safe to eat during pregnancy, regardless of trimester. You can eat it at your convenience. Always inform your doctor before increasing the number of almonds you consume, because overconsumption may lead to some side effects.
6. How to Eat Almonds During Pregnancy?
Some of the methods by which almonds can be consumed are
Eating Raw Almonds
They have a delectable, nutty flavour. Chopping them and tossing them in salads can improve the flavour and add crunch. Raw almonds are also considered a quick snack. Raw almonds sold in the market are pasteurized.
Soaked Almonds
It is one of the best ways to eat almonds during pregnancy. Soaking the almonds overnight removes toxins from their coat. Soaking reduces the risk of any side effects from any preservatives that are used by the manufacturers to give an elegant and fresh look to the almonds. It decomposes its gluten content and releases phytic acid. This makes it much healthier than consuming raw almonds.
Roasted Almonds
The almonds are roasted to improve their taste, aroma, and crunchy texture. The roasted nuts have more fat and calories per gram than raw almonds, but the overall difference is minor. The almonds can be roasted with or without oil. If you are using oil for roasting almonds, always make sure that the oil is of good quality.
You should always keep an eye on the temperature and duration while roasting the almonds. According to studies, when roasting almonds, it is preferred to use a low to medium temperature. Because the higher temperature and longer roasting time will facilitate the oxidation of the healthy fats and turn them into harmful fats.
Almond Milk for Pregnancy
When it comes to dairy alternatives, almond milk is a popular choice. It offers lots of benefits and is safe during pregnancy. Almond milk provides calcium and vitamin D during pregnancy. You should always be careful while consuming it because of the presence of sugar in it.
Almond Butter
Turning the almonds into paste gives you almond butter. Almond milk is made by combining it with water. Almond butter is rich in proteins, fiber, and healthy fats. It will wipe away bad cholesterol. Be sure to consume in moderation. Both roasted and raw forms are therefore safe for pregnant women. If you are eating raw nut butter, make sure it’s stored properly. This will avoid cross-contamination.
Almond Flour
They are made from ground almonds. It has a slightly higher moisture content than all-purpose flour, which is of wheat origin. If you have almond flour, store it in an airtight container in the refrigerator for 6-9 months. Apart from easy spoilage, it is also safe during pregnancy.