Nuts and seeds during pregnancy are a good source
of essential fatty acids, fiber, protein and minerals
including calcium. Some nuts are also a good source
of folate. Nuts also contain useful plant chemicals.
During pregnancy nuts and seeds become a healthier
alternative form of snacking.
Facts about Nuts and
Seeds during Pregnancy
• Nuts are a rich source of vitamin E and
the B vitamins, a whole host of minerals such as
magnesium, manganese, selenium, zinc, copper, potassium,
phosphorus and iron – all important for the developing
• Similarly seeds are rich in EFAs, B vitamins,
protein and minerals.
• True, nuts are high in fat, but it's the
good kind. However do not overdo the nuts as you
will pile on the pounds.
• To derive the benefits of nuts, consume
them raw. Shelled nuts should be stored in airtight
containers or in the fridge to prevent them from
going rancid. High oil content makes some nuts go
• Oil roasted nuts contain more unhealthy
calories; also more likely to be high in sodium.
• Cold pressed oils of seeds and nuts are
• Although toasting enhances the flavor and
makes it more palatable, it depletes the nutrients.
• Pregnant women following a strict vegetarian
diet should include ample amounts of protein-rich
nuts and seeds.
• Protein from vegetable sources such as nuts
and seeds do not contain all the essential amino
acids but if you combine your foods well you can
meet your daily protein needs.
• Nuts such as almonds, cashews, peanuts,
walnuts or pistachios are high in fat but provide
a hefty dose of vitamins and minerals. They are
okay in moderation. The same applies to seeds such
as pumpkin, sesame or sunflower seeds.
• Consider snacks as part of your total diet
as they are a perfect way to meet your daily quota
of nutrient-rich, low fat and low sugar foods. Nuts
and seeds form one of the alternatives of healthy