Eating almonds during pregnancy with its properties and benefits
Regular consumption of peanuts and nuts (almonds, walnuts, etc.) is related to the reduction of nut sensitivity in babies. If you have a history of nut allergies (almonds, peanuts, walnuts, or anything else), you should avoid using it to prevent nut allergies.
But it should be noted that nuts are useful for the child’s growth; However, you should be concerned about why, when and how you can eat almonds during pregnancy.
Nutrients in almonds
Almonds are rich in protein, calcium, fiber, folic acid, vitamin E, manganese, riboflavin, etc.
- Rich in vitamin E: It helps the healthy formation of baby’s hair and skin. It is said that a pregnant woman gets a glowing and shiny skin by absorbing almonds.
- Rich in Manganese: Almonds not only help regulate the baby’s weight, but also help the mother. Also, the amount of manganese helps to form strong and healthy bones.
- Riboflavin: The content of riboflavin in almond kernel helps the cognitive development of the child. A good amount of riboflavin also helps maintain energy levels.
- Magnesium: The magnesium content in almonds helps in the proper formation and functioning of the central nervous system.
Is it safe to eat raw almonds during pregnancy
Yes, consuming raw almonds is necessary to provide nutrients such as iron, calcium, folic acid and fiber, however, pregnant women should avoid eating almonds or any other nuts if they have an allergy.
Can you eat wet almonds during pregnancy
You can eat almonds wet, unless you are allergic to them. Soaked almonds secrete enzymes that aid digestion and increase the nutritional value of the nut.
Soaking them overnight helps to digest the food and peel off the brown skin that usually contains tannin, which reduces the absorption of nutrients.
Are soaked almonds better or raw
Although both forms are healthy, soaked almonds are always a better option.
Benefits of eating almonds during pregnancy
Almonds contain many nutrients that are essential for a child’s health and growth.
1. Mojo’s folic acid prevents neurological defects
Raw or wet almonds are the best sources of folic acid, which significantly contributes to the development of the baby’s brain and nervous system. Folic acid is also necessary to prevent neural tube defects in children. During pregnancy, you need about 400 micrograms of folic acid to meet your baby’s needs.
2. Increases metabolism
Children whose mothers are obese or diabetic have an increased chance of developing obesity and metabolic problems. Almonds provide a healthy source of dietary carbohydrates and fats, which aid metabolism and reduce inflammation, oxidative stress, and blood sugar.
3. Prevents excessive weight gain
Pregnancy causes weight gain and sometimes weight can be difficult to control, so almonds can keep you full for a long time, thus reducing the risk of unnecessary weight gain.
In a research study of 20 obese women who were pregnant, it was found that consuming 2 ounces (56 mg) of almonds daily reduced the hunger hormone ghrelin. Almonds play a big role in improving satiety, reducing appetite and facilitating healthy weight gain.
4. It is an iron supplement
1 ounce of almonds contains 1.1 mg of iron, which is 6% of your daily iron needs. Since the need for iron is high during pregnancy, especially in the first trimester, you will certainly get it from daily consumption of almonds.
5. Protects the child from future allergies
Consuming almonds during pregnancy will protect the child throughout life, so you can consume a safe ratio of nuts such as almonds and peanuts to reduce the risk of allergies in children.
High nut consumption is said to be inversely related to asthma in children, as nuts contain vitamin E and zinc, both of which protect children with asthma.
6. Protein provides the body’s foundation
Almonds contain a large amount of protein, which provides the strength and foundation necessary for childbirth. Protein also helps the healthy growth of the baby and keeps the mother’s weight under control.
7. Fiber stimulates digestion
Rich in fiber, almonds help ease digestion and regulate bowel movements. They also treat constipation problems which are very common during pregnancy.
8. Calcium strengthens those bones
One ounce of almonds provides about 75 milligrams of calcium. It also helps to reduce the risk of pre-eclampsia, bone formation in the fetus.
9. Sources of energy are
Nutrients of almonds are very high and thus they are an excellent source of energy. During pregnancy, the mother’s energy needs increase, therefore, almonds in the daily diet will be very useful for her and the baby.
10. They improve memory
They are famous as one of the best brains, they are rich in essential fats and help improve memory and intelligence. Eating them during pregnancy ensures the proper development of the child’s brain.
They are rich in vitamin B6, vitamin E, omega-3 and omega-6 fatty acids that help with strong memory, so they are recommended to be consumed during pregnancy.
11. Facilitates blood circulation
Almonds help improve blood circulation. This is a very big need during pregnancy to get more oxygen and nutrients to the baby that grows inside the mother’s belly.
12. Source of antioxidants are
Almonds are a rich source of antioxidants that help mother and baby fight free radicals, thus keeping mother and baby healthy. Free radicals are unstable molecules that can damage cell structures and lead to many diseases.
A diet rich in antioxidants ensures the proper formation of the baby’s cellular structure. The baby’s DNA is also protected from change, thereby reducing the possibility of miscarriage, birth defects and developmental problems in the baby.
How much almonds do you consume daily during pregnancy
Whether raw or wet, you can eat one ounce equal to one-third of a cup, or about 23 almonds. Try to soak almond kernels early in the morning. You should not eat more than the recommended amount because it can lead to unpleasant effects such as weight gain and digestive problems.
When to eat almonds during pregnancy
You can eat almonds during pregnancy regardless of the length of the trimester. Around 10 in the morning and 10 in the evening is a good time to eat almonds. Adjust the schedule as you wish.
But before increasing the number of almonds, consult your doctor because eating a large number of them may lead to side effects.
What are the possible side effects of eating almonds during pregnancy
These effects are not serious and can be easily avoided.
1. High consumption of almonds causes weight gain
Although almonds increase the level of good cholesterol in the body, eating too much may lead to weight gain because they contain high calories and fats.
2. Drug interactions
Almonds are a rich source of manganese, with one ounce providing about 0.6 milligrams of the mineral. Manganese contributes to various body functions. But a high level of minerals increases the risk of premature birth.
3. Issues related to digestive problems
If you eat almonds with a high-fiber diet, it can lead to intestinal problems such as bloating, constipation, and abdominal pain, because the body will not be able to process the excess fiber.
4. Allergic reactions
Consuming too much almonds can cause an allergic reaction, and in rare cases, you may develop rashes and breathing problems.
5. Effects of vitamin E
Eating a diet rich in vitamin E including almonds, whole grains, eggs, spinach, and more can lead to adverse effects such as blurred vision, diarrhea, bloating, and headaches.
What precautions should you take when eating almonds
Here’s what you can do:
Consult your doctor before planning to add almonds to your diet.
Put them in a natural position. Avoid other types found in the market including salted, sweetened or covered with chocolate.
Buy almonds with standard brands.
Wash the almonds thoroughly to wash away any harmful bacteria on their surface.
While you can eat almonds raw or wet, here’s a list of ways you can incorporate almonds into your diet in this section of Pregnancy Nutrition Tips.
How to add almonds to the diet
Try these ways to incorporate almonds into your diet.
Soak the almonds overnight and make a fine paste the next morning, mix it with a glass of milk and consume it fresh.
Eat 10 to 12 soaked and peeled almonds with a glass of milk as your first meal in the morning.
Is almond skin poisonous
Almond skin is edible raw and has good nutrients. But soak them to release the inhibitory enzymes so that the digestion process becomes easier.
Can you get cyanide poisoning from eating almonds
Cyanide poison is also in small amounts in almonds. As you know, there are two types of almonds – bitter and sweet. The almonds we eat are sweet and contain low levels of cyanide, but bitter almonds contain 50 times more per nut, which kills them.
To put it simply, you need about 1,000 sweet almonds to become poisoned, while only 10 to 30 bitter almonds consume the lowest level of the deadly toxin. Also, any form of cyanide that enters the body system will cause death.
Is it good to eat almonds on an empty stomach
Yes, you can eat soaked almonds on an empty stomach; they boost your energy levels by absorbing nutrients and providing rich protein that boosts endurance.