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Eating nutritious nuts during pregnancy is not only safe, but also offers countless health benefits. This is a great way to provide many essential nutrients for the fetus as well as ensure the health of the mother.
1. Health benefits of nutritious nuts
Over the years, there has been a lot of controversy about whether it is safe to eat nuts during pregnancy? Although nuts have countless health benefits, they are also considered a common allergy trigger. Much of the concern revolves around the infant's risk of developing a food allergy. However, research has proven the opposite. Eating nuts during pregnancy can protect your baby from allergies later in life. In other words, children may be less likely to have a nut allergy if nuts are added to a pregnant woman's diet.
Furthermore, some experts have suggested that eating nuts during pregnancy can improve cognitive abilities in children. Children of mothers who ate 56-85g of nuts a week during pregnancy tended to score higher on tests of memory, attention, and IQ. Women are advised to eat nuts at least 3 times a week, especially almonds, walnuts and chestnuts.
Bổ sung hạt dinh dưỡng khi mang thai sinh con thông minh hơn
All of the above nuts provide many nutrients that are beneficial for both normal people and pregnant mothers. Even peanuts - actually a legume and not a nut - are considered a healthy snack option in a pregnant woman's diet.
Nuts good for pregnant women contain many important nutrients, especially needed during pregnancy. Pregnant women must add about 142g of protein per day, while only 28g of nuts contain 56.6g of protein. You will find a number of valuable nutrients in various nuts, including:
Fiber Protein Monounsaturated and polyunsaturated fats Vitamins B and E Omega-3 L-arginine (a amino acids needed to make proteins in the body) And many other nutrients...
Mỗi loại hạt bổ sung giá trị dinh dưỡng khác nhau
Trắc nghiệm dành riêng cho người mắc đái tháo đường: Chế độ ăn của bạn đã hợp lý chưa?
Người bị bệnh đái tháo đường cần phải quan tâm nhiều hơn đến cách tính toán khẩu phần ăn sao cho phù hợp với nhu cầu và tình trạng sức khỏe. Nếu chưa rõ, bạn có thể tìm hiểu kỹ hơn thông qua bài trắc nghiệm ngắn sau đây.2. Good nuts for pregnant women
Any nut will provide you with distinct health benefits. However, for pregnant women, there are 5 special nuts that help provide the necessary nutrients, and also significantly improve their health and mood.2.1. Almonds Almonds are rich in minerals (copper, manganese, phosphorus) and are a good source of vitamin E. Almonds not only help improve digestion, but also have the ability to regulate blood sugar and blood pressure - factors that are very important to reduce the risk of preeclampsia in pregnant women.
2.2. Peanuts Peanuts are an excellent source of protein and folate (folic acid or vitamin B9), which is good for the brain and spine development of the fetus. This simple snack also contains many other valuable minerals, such as biotin, copper and manganese.
2.3. Macadamia nuts This nutritious nut from the tropics also comes with countless health benefits. In addition to providing a lot of vitamins and minerals, macadamia nuts also contain fiber, which helps to balance the digestive system. Macadamia also helps control blood sugar and reduce inflammation.
Hạt mắc ca chứa nhiều vitamin và khoáng chất
2.4. Pistachios (pistachios) Pistachios can be transformed into a wide variety of dishes, from a snack mix of nuts and dried fruit (Trail mix), to cakes and more. They are rich in antioxidants (e.g. vitamin E) and minerals (including zinc, iron and selenium). Like other nuts, pistachios also contain a lot of fiber, so it is essential for the digestive system to function properly.
2.5. Walnuts The outside of the walnut resembles the brain, the inside is rich in omega-3 - a nutrient that promotes brain health. Walnuts also contain a variety of beneficial vitamins and minerals, which help reduce the risk of cardiovascular diseases.
2.6. Other nuts Chia seeds are rich in Omega-3 fatty acids that are essential for the baby's brain development. Each 100g of chia seeds contains up to 19.3g of Omega-3, 8 times higher than in salmon and many times higher than other foods. Chia seeds for pregnant women also contain twice as much folic acid as lettuce. Helps replenish red blood cells and prevent neural tube defects in the fetus.
Lotus seeds This seed is rich in protein, calcium, and phosphorus... good for the kidneys, spleen, mental health and mood of the pregnant mother. Lotus seeds also have a positive effect on the development of the nervous system and brain of the fetus. Lotus seeds can be processed into nutritious dishes such as chicken stew with lotus seeds, tea ... to eat every week or month, do not abuse too much of these seeds.
Gà hầm hạt sen bổ dưỡng cho bà bầu
Pumpkin seeds Not only delicious, pumpkin seeds also provide essential nutrients such as iron, potassium, fat, vitamins, calories... Moreover, eating pumpkin seeds daily will also reduce the risk of depression during and after pregnancy, help pregnant mothers relax and awake.
Dac seeds The alaktomannan contained in the nuts is a form of Carbohydrate, which has the effect of limiting bone and joint pain in the last months of pregnancy. The large amount of water and fiber also helps pregnant women to digest better, avoid constipation, indigestion, ... For the fetus, pecans help supplement antibacterial nutrients and support comprehensive brain development. However, pregnant women should not eat too much, need to consult a doctor to use in accordance with their condition.
Cashew nuts This type of nut is completely cholesterol-free, very safe for the heart. In addition, cashews are rich in magnesium and calcium, which contribute to building strong muscles and bones for the fetus. The nutrients in cashews also help pregnant women absorb iron more easily. Every day, pregnant women should consume about 1/4 cup of cashews.
Sunflower seeds Contains better protein content than any other nut, and is quite low in calories. Vitamin E and amino acids in sunflower seeds help improve resistance, bring a safe pregnancy and avoid the risk of miscarriage. Besides, the nutrients in sunflower seeds also avoid anemia in pregnant women.
Hạt hướng dương cung cấp lượng protein dồi dào
Beans Although not in the group of nutritious seeds, beans are also one of the items that should be added to the diet for pregnant women. Chickpeas, lentils, black beans and soybeans also provide a lot of fiber, protein, iron, folic, calcium and zinc. Pregnant women can enjoy these beans in soups, salads, or in combination with cookies, sandwiches or roasted nuts.
3. Some notes when using nuts
To ensure the health of pregnant mothers, there are a few things to keep in mind when using nuts.
Shelled seeds must be stored in an airtight container or in the refrigerator to prevent rancidity; Seeds roasted in oil can contain unnecessary calories and high protein; Toasted seeds taste better, but reduce the nutrient content; Should not eat too many seeds, instead need to diversify nutrition for pregnant women as directed by the doctor so as not to lose other important nutrients of the baby.
Phụ nữ cần bổ sung đầy đủ chất dinh dưỡng trong thai kỳ
Currently, Vinmec International General Hospital has been and continues to implement a package maternity service as a solution to help pregnant women feel secure because of the companionship of the medical team throughout the pregnancy. When choosing Maternity package, pregnant mothers will enjoy the following benefits:
Pregnancy is monitored by a team of qualified doctors Regular check-up, early detection of abnormal problems , fetal malformations. Maternity package to help facilitate the delivery process Newborns are taken care of. In addition, pregnant women are also consulted by specialists on nutrition during pregnancy as well as some ways to limit common diseases such as preeclampsia, bleeding, postpartum depression,...
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
References: webmd.com, theguardian.com, sincerelynuts.com, momjunction.com, nytimes.com.
