Pregnant women often feel hungry and crave snacks. To stay healthy, it’s best to choose nutritious nuts instead of unhealthy treats.
Nuts are a rich source of essential nutrients for pregnancy. Pregnant women can use some of the following nuts as snacks, which not only satisfy cravings but also support the health of both mother and baby.
1. Walnuts
Walnuts are a great snack for pregnant women, providing Vitamin E, Omega-3, zinc, manganese, various organic acids, and phosphorus. The organic acids in walnuts play a significant role in promoting the brain development of the fetus. Therefore, eating more walnuts during pregnancy may help improve the baby's intelligence.
2. Almonds
Almonds are a nutrient-rich option for pregnant women and help enhance the baby’s intelligence due to their omega-3 content. Additionally, almonds contain folate and folic acid, essential for preventing neural tube defects in babies. The magnesium in almonds also reduces the risk of preterm birth and supports the nervous system development of the fetus. Eating almonds can help prevent urinary retention during pregnancy.
3. Macadamia Nuts
Macadamia nuts are highly nutritious, containing protein, fats, minerals, vitamin B6, vitamin B1, calcium, iron, and phosphorus. They are an excellent source of nutrition for both mother and baby, particularly in supporting the development of brain cells.
4. Chia seeds
Chia seeds are a great source of Omega-3, which is essential for the baby’s brain growth. They’re a natural alternative to supplements.
5. Chestnuts
If you're wondering which nuts are good for pregnant women, chestnuts are a must-mention. These delicious nuts are rich in nutrients such as protein, fats, calcium, iron, zinc, B vitamins, and vitamin C, which help improve blood circulation and provide nutrients to muscles. Additionally, consuming chestnuts regularly can help reduce fatigue during pregnancy.
6. Lotus seeds
Lotus seeds are a highly nutritious snack for pregnant women, rich in calcium, protein, and phosphorus. In traditional medicine, lotus seeds are believed to support heart health, strengthen kidneys, and improve digestion, while also having a calming effect. They are particularly beneficial for pregnant women experiencing insomnia during the challenging stages of pregnancy.
7. Peanuts
Peanuts, also known as groundnuts, contain more than 10 essential amino acids, B vitamins, and folic acid, supporting cell development, enhancing memory, and fostering cognitive growth.
When eating peanuts, pregnant women should not discard the thin red skin, as it is beneficial for blood health. However, moldy peanuts should be avoided due to their risk of containing toxins that increase the chance of liver cancer.
8. Beans
Beans are an excellent nutritional source for mothers and babies, offering nutrients similar to animal-based products. They are rich in zinc, calcium, potassium, vitamin B6, magnesium, folate, and alpha-linolenic acid. Pregnant women can enjoy various beans like green beans, red beans, black beans, and kidney beans.
9. Pumpkin seeds
Chestnuts are a nutritious snack for pregnant women. They not only support the brain development of the fetus but also benefit organs such as the kidneys and stomach, aid digestion, stop bleeding, and help reduce the risk of depression in pregnant women. This is due to the presence of tryptophan, which reduces negative feelings and helps pregnant women feel more relaxed, clear-headed, and mentally alert.
Additionally, in traditional medicine, raw pumpkin seeds are used to treat intestinal worms. They can alleviate discomfort for pregnant women who cannot use conventional medicine if infected with worms or parasites.
10. Sunflower Seeds
Sunflower seeds have a higher protein content compared to other nuts while being relatively low in calories. They contain vitamin E and essential acids that boost the immune system, along with iron, zinc, potassium, and magnesium, which prevent anemia and lower the risk of miscarriage.
However, excessive consumption can lead to phosphorus toxicity, affecting kidney health, and may cause brittle nails and hair.
11. Fennel seeds
Rich in iron, fennel seeds meet the iron requirements of pregnant women. Moreover, eating cumin seeds helps strengthen the bones of the fetus.
12. Watermelon Seeds
Watermelon seeds are a nutritious snack for pregnant women. Their primary component is protein, an essential nutrient for the development of the nervous system, muscles, organs, and bones. The glucid content in watermelon seeds also plays a vital role in forming nerve cells. Additionally, watermelon seeds contain other beneficial nutrients such as lipids, vitamins B1, B2, E, and PP, as well as calcium, iron, zinc, and phosphorus. Expectant mothers should consider eating watermelon seeds to provide the fetus with essential nutrients.
It is recommended to consume fresh watermelon seeds as tea rather than roasted, as roasting reduces the seed’s vitamin content. Furthermore, pregnant women should avoid eating seeds colored with chemical dyes, as they can be harmful to health.
The snacks listed above not only satisfy cravings for pregnant women but also provide high nutritional value. However, it’s essential to choose seeds that are not fried in oil or salted to minimize the intake of oil and excessive salt.
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