8 Benefits of Eating Walnut in Pregnancy

Pregnancy is an important phase of life for every woman to deliver a healthy baby. Pregnant ladies must ensure to consume food packed with nutrients, vitamins and minerals. Also, you need to increase the calorie intake for proper growth of your baby. An incomplete diet may lead to show the negative effect on a baby.

Also, a myth is to be broken, pregnant woman need not necessarily eat for two. Instead, they must increase the calorie intake by providing sufficient food for the proper growth of the baby.

We have plenty of healthy foods available to be consumed during pregnancy. In this article, we are going to provide the information on walnuts and how it benefits during pregnancy.

Nutrition

Walnuts are packed with proteins, carbohydrates, sugar, fiber, vitamins and minerals like copper, manganese, vitamin E, vitamin B6, phosphorous, folic acid.

Walnuts can either be consumed raw or roasted. You can add them to your salads, desserts, ice-cream and other dishes.

An ideal way for pregnant women to consume walnut is directly or add them to salads. However, walnuts may tend to increase weight. So, avoid adding them to desserts, ice-cream and sweets.

Also, walnuts can be consumed daily. Yet, ensure that you consume only two to three medium-sized walnuts in a day.

Is it safe to consume walnut?

Many nutritionists say walnuts are completely safe to consume. Not only walnuts look similar to the human brain but also it aids in improving brain functioning.

Also, the pregnant woman can consume walnuts daily but the consumption of walnuts must be in limits or suggested by the physician.

Benefits of Walnuts during pregnancy?

1. Cognitive functioning

Walnuts are packed with vitamin E, Folate, Melatonin and Omega-3 fatty acids. All these compounds are beneficial in developing and improving cognitive functioning. Cognitive functioning includes concentration, memory, creative thinking.

2. Omega-3 fatty acids

Walnuts are packed with omega-3 fatty acids. The omega-3 fatty acids aids - reducing oxidative stress, improve brain signalling and aids in the creation of neurons. Also, omega-3 fatty acids aids in faster processing speed, better memory and mental flexibility.

3. Cholesterol levels

Maintaining your cholesterol levels during pregnancy is important to keep yourself away from heart disease. Walnuts ensure to control cholesterol levels and improve heart functioning. Also, the amount of bad cholesterol will be reduced. Moreover, walnuts are known to remove or decrease plaque risk.

4. Blood Pressure

In addition to maintaining the cholesterol levels, a pregnant woman is required to maintain blood pressure level. High blood pressure level may cause miscarriage, premature birth and sometimes even a baby with low birth weight. Daily consumption of walnuts can fight against the issues associated with blood pressure.

5. Antioxidants

Walnuts are rich in antioxidants and decrease the process of ageing. It consists of polyphenols, fights against the oxidative damage to one's body.

6. Weight control

It is seen commonly that pregnant woman gain weight during their trimesters. Yet, you are not supposed to increase weight more than what is necessary.

Consuming foods packed with nutrients etc is important and in the process gaining weight is normal. Yet the weight gained must be in normal-healthy-way. A well-nourished weight gain results in a healthy baby. Hence, the daily consumption of walnuts helps you to manage your weight and keep you and your baby healthy.

7. Cancer risk reduction

Many studies show walnuts directly or indirectly help in reducing the risk of breast, prostate and colorectal cancers.

8. Other essential sources

Walnuts help to maintain lipid profiles during pregnancy. Also, walnuts are packed with protein and fibre that are essential for pregnant women. For proper growth of fetus bones, manganese is required and walnuts consist of manganese. Additionally, walnuts can be consumed to root out postpartum depression

Allergy or Side-Effects

When you are talking about walnuts you are also responsible to know about the side effects/risks of walnuts. Walnuts are considered as one of the common allergenic food. The reaction caused may be severe.

Also, it is observed in a few cases walnuts may reduce the iron absorption during pregnancy. If you are allergic to nuts say no to walnuts. Also, consult your doctor before consuming walnuts.

Precautions to be taken

·       Always consult your physician if you want to consume walnut

·       Start consuming walnuts with a tiny quantity

·       Buy walnuts from a good brand and authentic supplier or shop

·       Opt for natural nuts instead of sugar-coated or salt-coated

·       Avoid eating walnuts that taste differently

·       Also, ensure walnuts you consume must not have dark spots

·       Moreover, store the walnuts in an airtight container

Conclusion

You have come to an end part of the article and if you are still reading means either you are pregnant or you know someone who is pregnant. As we have seen walnuts are important healthy food to be consumed. They provide overall health benefits and aid in good brain functioning. Just ensure that you are not allergic to walnuts.

Now share this information with someone you care about.

Happy Pregnancy!