Almonds During Pregnancy

Almonds are a great source of vitamin-E, manganese, magnesium, copper, phosphorus, fibre, riboflavin, monounsaturated fatty acids and protein.

Pregnant women can include almonds in their regular diet to have multiple benefits for both mother and baby. 

Nutritional Value of Almonds

Almonds comprise of minerals, vitamins, proteins and fiber. 100 grams contain 42% of protein, 46% of fiber and 64% of fat of daily requirement. It contains 114% of Vit. E, 95% of Manganese, 115% of Copper and 88% of Riboflavin (Vit. B2) of daily requirement.

Ways to Consume Almonds

Almonds are available in different form like

• Raw almonds
• Roasted almonds
• Almond milk
• Almond powder
• Almond butter 
• Almond flour
• Almond paste
• Almond oil

Right ways to consume Almond in Pregnancy

Raw almonds can be consumed either

• They can be taken raw, or
• Soaked in water
  

It is better to have almonds by soaking as they can easily release the enzymes and nutrients while consuming the soaked nut vs dry nut. 

Also the peel removal after soaking has improved nutrient absorption

If they are taken in raw form, the brown peel called tannin doesn’t release the enzymes and reduce the nutrient absorption. 

Right quantity of Almond During Pregnancy

Right time to consume Almond in Pregnancy

The almonds are better if consumed during the day time. They are more advantageous if they are taken early in the morning before having breakfast (on empty stomach).

If not taken in proper time they may cause digestion problems and some side effects. The almonds taken in the first three months of pregnancy helps in increasing the memory and have brainier kids.

Benefits of Almonds during pregnancy

• Brain development: The folic acid present in almonds help in the brain development and neurological growth of the baby. 
• Reduces Cholesterol: Almonds have high amounts of vitamin E. Vitamin E acts as an antioxidant and lowers the cholesterol according to Journal of American Dietetics Association.
• Exfoliates the skin: Almonds are very good for your skin. They can be applied as a paste by soaking in water. This helps to remove the dead skin, used as a scrub which nourishes the skin.
• Healthy Weight: Almonds help in maintaining a healthy weight as they reduce the hunger increasing hormone called ghrelin.
• Controls Diabetes: Almonds help in maintaining blood sugar levels. As they are a good source of magnesium, fiber helps in lowering the diabetic problems.
• Lowering blood pressure: High amount of magnesium in almonds helps to lower the blood pressure.
  
• Almonds help in preventing cancers. 
  
• Healthy heart: They help in preventing clogging of arteries by lowering the cholesterol thereby decreasing the heart diseases.
  
• Weight Loss: They are helpful for pregnant women who are suffering from obesity as they contain low carbohydrates and are high in fiber and protein which helps in weight loss.
  
• Skin allergies: Almonds help the babies in preventing allergies in future.
  
• Helps Digestion: They contain high amounts of fiber which helps in proper bowel movements and prevents from digestion problems.
  
• Formation of bones: They help in strengthening the bones of the foetus by providing calcium and also help prevent the risk of preeclampsia.
  
• Gaining strength: They help the mother to build enough strength required to carry the baby during pregnancy and during delivery by providing enough protein.
  

Side effects of Almonds in Pregnancy

• Causes Toxins: Over-eating of lethal or bitter almonds may cause toxicity in your body which leads to breathing problems, choking, nervous breakdown and even death. So it is necessary for pregnant women to be careful.
• Allergies: Excess eating of almonds may also cause allergies in some individuals like oral allergy, swelling of the tongue, itchy mouth, irritation in the throat etc. 
• Constipation: Almonds contains fiber, when they are taken in large amounts as they contain high fiber they cause indigestion and stomach upset, in order to avoid digestion problem the water intake also should be increased. 
• Kidney problem: Almonds, when taken in large quantities, leads in the formation of oxalates which indicates the problem of formation of stones in kidneys and kidney failures.
  
• Excess weight: Almonds when taken more than the permissible limits causes an increase in calories which results in overweight.

Recipe Ideas for Almond Consumption

Almond Balls / Ladoos:

Ingredients:

• Almonds
• Cashews
• Sugar
• Cardamom powder

How to Prepare:

• Soak the almonds in hot water for 15 minutes. As they get soaked, remove the skin from the almonds and keep them aside. Dry the almonds by wiping and draining the water.
• For about 15 to 20 minutes soak the cashews. After soaking, drain and wipe dry. 
• Add the soaked almonds and cashews together into a grinder and bind them into a smooth paste. Once the paste is ready keep it aside.
• For making the sugar syrup, bring the sugar and water to boil and wait until it reaches the consistency of 1 string. Make sure the consistency is perfect, or else the ladoos won’t harden up.
• As the syrup is ready, add the cashew almond paste and the cardamon powder. Mix it until well combined. Keep stirring the kaju badam by keeping the flame to medium low and mix it continuously.
• As the big bubbles will begin to form continue to mix, or else they will start burning. 
• Continue stirring till the mixture becomes thick. Once the mixture has thickened, it starts to come off from the sides of the pan. It’ll start looking like a very soft dough.
• Test the dough by taking a tiny piece and roll into ball and place it on a plate, if it holds the shape then it is cooked properly and the mixture is ready. 
• You can shape them into diamonds or square shapes, take a pan and grease it with ghee all over and transfer the dough into the pan and level it even. To shape them into balls, wait until the dough cools a bit and is still warm. Rolled the dough into any desired size balls.
• Cool them completely and store them in airtight container. Keep them refrigerated.

Almond Butter Energy Balls:

Ingredients:

• Almond Butter
• Maple Syrup
• Coconut Flour
• Chia seeds
• Cinnamon powder

How to Prepare:

• In a bow, Mix the almond butter and maple syrup together. Mix in the coconut flour, chia seeds and cinnamon. Use a fork to mix them until everything is well blended.
• In your hands, take about a 1 tablespoon sized ball and gently press and roll until an energy ball is formed. 
• If the dough is too dry, slowly add more almond butter a tiny bit at a time, until you get a ball like consistency.
• Alternatively, if you find the dough is too wet, add more coconut flour a tiny bit at a time, until you get a ball like consistency. 
• Repeat and make remaining energy balls.

References