Women need to be mindful of what they eat during pregnancy as their bodies are vulnerable at this time and certain foods can cause an adverse reaction. Almonds or badam comprise essential fat, protein and important vitamins that are all required for healthy growth in each trimester. If the right amounts can be added to everyday meals, a healthy pregnancy is sure to follow.
Nutrition Chart Of Almond (Amount Per 100 Gms):
Energy – 576 Kcal
Carbohydrates – 21.69 gms
Fat – 49.42 gms
Protein – 21.22 gm
Vitamins – Beta Carotene, A, B1, B2, B3, B5, B6, B9, Choline, E, K
Trace Metals – Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc
(Source: National Nutrient Database)
Key Benefits Of Almonds During Pregnancy:
For Mother :
Almonds are nutritional powerhouses, loaded with vitamins, minerals, protein and healthy fats that women need during pregnancy. A 1-ounce serving of raw almonds contains 6 grams of protein, which is 8.5 percent of the daily recommended dietary allowance, or RDA, for pregnant women. The human body is composed entirely of protein, so it’s crucial for baby’s development.
Almonds provide folic acid, an integral requirement for the brain and neurological development of the foetus.
Almonds are a good source of dietary fat and carbs. They also help in reducing oxidative stress, inflammation, and blood sugar. This prevents babies from metabolic disorders later in life, usually in the case of high-risk pregnancies such as obesity and diabetes in the mother-to-be.
Almonds help decrease the hunger hormone ghrelin and increase the appetite-reducing hormone leptin. This helps you maintain a healthy weight. It will also help you later with reducing weight post-pregnancy.
It is rich in iron which helps to develop the baby’s heart and raises its immunity.
Eating 4-6 almonds every morning can improve your memory.
Soak almonds throughout the night and boil them next morning and make a paste. This paste, when used as a face scrub, exfoliates the dead skin cells and gives you radiant skin.
Studies show that almond consumption helps in increasing the amount of alpha-tocopherol, a compound present in blood that regulates the blood pressure.
For The Baby:
Almonds during pregnancy are very good for your baby’s health. The high protein content in almonds helps in the healthy development of muscle mass in the growing baby. It helps in healthy birth weight of the baby.
The vitamin E content in almonds helps in healthy formation of hair and skin of the newborn.
Badam during pregnancy is helpful in gaining Calcium, that is essential for building strong teeth and bone.
Manganese in almonds regulates a healthy body weight in both mother and child.
Magnesium ensures proper formation and function of central nervous system.
Riboflavin present in almonds helps in cognitive development of the baby.
Folate or Vitamin B9 present in almonds is critical for the healthy formation of brain and central nervous system in. Folate also protects the growing baby from neural tube defects in the prenatal stages of growth.
What Is The Safest Way To Eat Almonds During Pregnancy?
- Snacking on raw almonds: Dicing them and sprinkling across a variety of dishes such as salads adds a crunchy and rich taste. Eating them raw makes for a quick snack as well.
- Soaked almonds: Soaking the almonds overnight removes toxins from its coat, decomposes its gluten content and releases phytic acid. This makes it a much healthier alternative to consuming them raw.
- Almond milk for pregnancy: Though not as healthy as cow’s milk, almond milk is still highly nutritional and provides a great choice for those who are lactose intolerant.
- Almond butter: Making the almonds into a food paste gives you almond butter. Adding water to it gives almond milk. Almond butter is a great source of proteins, fibre and healthy fats, and also reduces bad cholesterol.
How Many Almonds Should A Pregnant Woman Eat A Day
A single ounce (28 gram) comprises 23 almonds on an average. Eating one ounce per day has been judged to provide the best benefit without any drawbacks.
In 1 ounce of almonds, there are 164 calories, 14.36g Fat (73%), 5.6g Carbs (14%) and 6.03g Protein (13%).
Mixing almonds with raisins and dates decrease the Pitta aggravation in blood. Pitta is present in the digestive tract and can cause heartburn and acidity when not maintained at the right level.
If you want a schedule on when and how many almonds to consume, 10 in the morning and 10 in the evening can be a good plan. Every individual is different, so build a plan that suits your body in consultation with the doctor.