Not many are aware of the benefits of nuts in pregnancy. Read on as Dietician Suzanne explains its usefulness.

Nuts contain healthy fats (mostly monounsaturated fat) and some such as walnuts contain omega-3 fat alpha-linolenic acid (ALA). ALA is a precursor for the long-chain omega-3 fatty acids EPA and DHA, which is crucial for healthy development of your baby’s eyes, brain and IQ.

#1 Morning sickness

You may experience morning sickness during the first trimester. Some have severe vomiting and nausea (hyperemesis) and are unable to eat their usual meals.

Consider consuming nuts (e.g. almonds or walnuts) instead of crackers/biscuits or sour plum. Nuts are rich in protein and nutrient dense (folic acid, Vitamin B and Vitamin E). Studies also show that nuts aid in memory improvement, especially for your pregnancy brain fog and forgetfulness.

#2 Poor appetite in pregnancy

Many changes to your body and hormones occur during pregnancy. You may have a poorer appetite and aversion to certain foods or smells (e.g. meats) . As meat is an important source of protein, Vitamin Bs, iron and zinc, you may experience deficiency of these nutrients if you are unable to eat well.

Nuts are nutrient dense protein-rich foods which also provide magnesium, iron, fibers and Vitamin E. Nuts serve as a quick natural snack or supplement salads at main meals instead of meat (if you experience meat aversion). Nuts are an important alternative, especially for vegan mothers.

#3 Lactose intolerance

Many women cannot tolerate cow’s milk due to lactose intolerance, resulting in stomach discomfort and diarrhea. Pregnancy requires 1000 mg calcium per day. Avoidance of milk may result in inadequate calcium and Vitamin D intake. 

Try almond milk as it is lactose-free and suitable for individuals who are lactose intolerant. Almond milk is a plant-based food and is an excellent source of protein, Vitamin E and calcium. 

Image credit: Mummy Sanjana

#4 Gestational diabetes (GD)

For the mothers with GD, nuts are a healthy snack which provide limited calories and proteins for fetal growth but restricting calorie intake to 1800 kcal/day.

#5 Small babies

For those with small babies, taking an additional nut snack will increase calories and proteins for an additional boost to baby’s growth. Aim for baby’s birth weight to be at least 2.5kg at delivery.

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