Nuts During Pregnancy: When, How, and How Much? A Guide for Expectant Mothers

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 Nuts During Pregnancy: When, How, and How Much? A Guide for Expectant Mothers



1. Nuts and Pregnancy: A Perfect Nutrient-Dense Snack!

During pregnancy, it's crucial to support both fetal development and maternal health. Nuts are an excellent choice, offering a convenient and nutritious snack. They are rich in omega-3 fatty acids, protein, vitamins, and minerals, which are beneficial for fetal brain development, emotional stability, and improved circulation.


2. How Much Should You Eat Daily?

Recommended Daily Intake: 25–30g (approximately a handful)

  • "A handful" refers to the amount you can comfortably hold in your palm.
  • This provides about 150–200 kcal, making it a suitable snack option.

Daily Serving Suggestions:

  • Almonds: Approximately 20 nuts
  • Walnuts: 3–4 halves
  • Cashews: 10–15 nuts
  • Pistachios: 15–20 nuts
  • Sunflower Seeds: 1 tablespoon
  • Mixed Nuts: 1 small packet (25–30g)

3. Raw vs. Processed Nuts: Which Is Better?

For pregnant women, it's advisable to choose unsalted, unsweetened, and raw or naturally roasted nuts. Processed nuts with added salt, sugar, or oil may affect blood pressure and blood sugar levels and could contain harmful trans fats. Opting for raw or naturally roasted nuts ensures better health benefits. Additionally, purchasing small packages frequently can help maintain freshness, as nuts have a short shelf life and are prone to spoilage.


4. Recommended Nut Products for Pregnant Women

  1. Jeonggwanjang Haruhwallyeok Nuts
    • Contains unsweetened raw nuts and red ginseng powder
    • Includes almonds, walnuts, cranberries, pistachios, etc.
    • Individually packaged for convenience
  2. Barun Saenggak Haru Nuts (Available on Coupang, Naver Shopping, etc.)
    • Unsweetened, unprocessed nuts
    • Some products are organic-certified
    • Suitable for baby food preparation
  3. GAP-Certified Nature & Haru Nuts Gold (Available on Market Kurly, etc.)
    • Focuses on premium nuts
    • Includes walnuts, macadamia nuts, almonds, etc., in balanced proportions
    • Maintains freshness with a short shelf life

These products are available in mixed forms, making it easy to consume small amounts for energy replenishment, even during morning sickness.


5. Tips for Enjoying Nuts Deliciously and Diversely

Incorporate nuts into your meals for added flavor and nutrition:

  • Breakfast: Add nuts to yogurt
  • Salads: Top with nuts
  • Toast: Combine avocado and walnuts
  • Snacks: Pair banana with peanut butter

These combinations enhance satiety, stabilize blood sugar levels, and improve nutrient absorption. For meal replacements, consider adding nuts to oatmeal or smoothies.


6. Safe Nut Consumption Habits for You and Your Baby

While nuts are nutrient-dense, they can also trigger allergies. If you're consuming a particular nut for the first time during pregnancy, start with a small amount and monitor for any adverse reactions. This is especially important if there's a family history of nut allergies. If you experience symptoms like itching, skin rashes, or digestive discomfort, discontinue consumption and consult your healthcare provider.


🌰 Top 5 Nut Combinations Tailored for Pregnant Women

  1. For Brain Development
    • Combination: Almonds + Walnuts + Pistachios
    • Benefits: Supports fetal brain development with omega-3s and vitamin E
    • Serving: 10 almonds + 3 walnut halves + 10 pistachios (approximately 30g)
  2. For Fatigue Recovery
    • Combination: Cashews + Walnuts + Almonds
    • Benefits: Provides magnesium, iron, and protein to combat fatigue and support immune function
    • Serving: 10 cashews + 3 walnut halves + 10 almonds (approximately 30g)
  3. For Immune System Boost
    • Combination: Almonds + Sunflower Seeds + Brazil Nuts
    • Benefits: Enhances immunity with vitamin E and selenium
    • Serving: 10 almonds + 1 tablespoon sunflower seeds + 1 Brazil nut (approximately 30g)
  4. For Skin Health
    • Combination: Almonds + Cashews + Macadamia Nuts
    • Benefits: Promotes skin health with omega-3s and zinc
    • Serving: 10 almonds + 10 cashews + 2 macadamia nuts (approximately 30g)
  5. For Digestive Health
    • Combination: Walnuts + Almonds + Pecans
    • Benefits: Supports digestion with fiber and omega-3s
    • Serving: 3 walnut halves + 10 almonds + 2 pecans (approximately 30g)

Incorporating these nut combinations into your diet can provide essential nutrients to support both maternal and fetal health during pregnancy. Always consult with your healthcare provider before making significant dietary changes.


💓※ This content is based on Korean dietary habits and experiences. Everyone's pregnancy is unique depending on body type, culture, and environment. Please use this article as a reference, and be sure to follow professional advice tailored to your own needs.💓


If you want to learn more about information, 

click on the 'Pregnancy' label on this blog.😆

 

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