Have you ever wondered if your favourite crunchy snack is OK during pregnancy? Pregnancy includes a never-ending list of things to do and not to do, especially involving food. Every morsel of food now is intertwining with your baby’s development and your well-being.
Almonds, in all the foods that come under the radar, often present a bit of ambiguity; are they just a treat, or are there actual nutritional benefits for expectant mothers? Let’s find out more about the on-and-off inclusion of almonds in a pregnancy diet before you just casually sprinkle a handful into your next meal.
Are Almonds Good in Pregnancy?
Yes, almonds are indeed good for pregnancy if consumed in moderation. It contains key nutrients, such as folic acid, iron, fibre, and healthy fats are supplied by almonds for moms-to-be and their babies. Almonds kick energy levels up, maintain blood sugar, and aid in fetal growth. But watch out for how much you eat, and if you may be allergic to nuts, that might not be such a good idea. Always seek the opinion of your medical practitioner for any dietary change during pregnancy.
Benefits of Eating Almonds During Pregnancy
Cognitive Development
Almonds are filled with folic acid, which is a nutrient essential for the neurological development of the baby. If taken regularly, almond consumption for the pregnant woman helps in combating the likelihood of some birth defects.
Blood Sugar Regulation
Almonds have a good amount of fibre, which does away with the blood sugar ups and downs and optimises blood pressure levels during pregnancy. The carbohydrates and dietary fats in almonds reduce any inflammatory response in the body, oxidative stress, and optimise blood sugar levels.
High in Iron
They contain iron, which helps in enriching the immunity and heart development of the fetus. It aids the mother in sending oxygen to the baby and also helps pregnant women fight fatigue.
Weight Management
Almonds are helpful in weight control. It has magnesium that strengthens the baby’s bones and teeth, assists in fetal growth, stimulates enzyme function, and ensures pregnant women’s health.
Alternate Energy Source
The ones with lactose intolerance can use almond milk instead. Soaking almonds and peeling the skin before consumption will give the best benefits. The skin contains tannin, which locks the nutrition within. Once peeled, the released nutrients can give the strongest effect for pregnant women.
Side Effects Of Eating Almond Nuts During Pregnancy
Risk of Allergies
Almonds rank in one of the top nuts responsible for allergic reactions. It is good to be wary if you have a history of nut allergies or to talk to your fertility doctor before including almonds in your diet.
Digestive Discomfort
Sometimes, depending on your body, a high fibre content from almonds can cause indigestion in the form of bloating or gas. So this nut should be eaten in moderation and preferably well-chewed.
Potential Weight Gain
Almonds offer healthy fats but are rather high in calories. Consuming them above average can result in a poor energy intake and unwanted weight gain.
Oxalate Content
Almonds bear oxalates, which are naturally occurring compounds that can crystallise in body fluids. For persons with kidney problems, the high oxalate levels may be conducive to the formation of kidney stones.
Recommended Daily Intake of Almonds for Pregnant Women
Raw Almonds
Eat 6–10 almonds daily on an empty stomach as a healthy snack. Soaking them overnight and peeling the skin are supposed to aid digestion and absorption of nutrients to some extent.
Almond Butter
One tablespoon of almond butter can be spread on whole-grain toast or added to smoothies. Make sure it is of the unsweetened kind, without added salt or hydrogenated oils.
Almond Milk
One glass (or 250 ml) of fortified almond milk can serve as a calcium-rich, lactose-free beverage. Make sure they have had no added sugars or artificial flavouring.
Almond Flour
It may be used in food and the bakery as a gluten-free alternative. Almond flour is nutrient-dense but also calorie-rich, so use less.
Soaked Almonds
These are easier to digest and alkalize better with nutrients. Soak 6 to 8 almonds overnight; peel them and eat them the next morning.
Almonds and Fertility
On the way to conception, almonds can aid fertility. The vitamin E in them increases cervical mucus quality and ensures normal ovulation. Almonds may also help enhance sperm quality in men due to their high antioxidant content. Thus, consuming almonds in the diet of both partners can be beneficial for conception.
Conclusion
Almonds are a nutritional powerhouse, imparting many benefits during pregnancy-from fetal growth to weight and blood sugar regulation for the mother. Like all good things, however, they are best consumed in moderation, with an eye on personal allergies and health factors.
Should you be pregnant or planning to conceive, including almonds in your everyday diet is most often safe to do and very beneficial to you. Just confirm your intake with your physician or with a registered dietitian for your own needs.
FAQs
Pregnant women can safely consume 6-10 almonds per day. Soaking and peeling almonds is the best method to improve digestion and nutrient absorption. In moderate quantities, almonds keep excess calories at bay while providing nutritional sustenance.
Almonds can certainly provoke an allergic reaction in some individuals. If you suffer from a history of nut allergy or experience symptoms such as itching, swelling, or difficulty breathing after consuming almonds, ask your allergist or physician before including almonds in your diet.
In general, almond milk is safe during pregnancy, especially if the woman is lactose intolerant. For nutritional value, go with unsweetened almond milk that is fortified, and do check the label for additional calcium and vitamin D.
