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 fetus.
• 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 rancid fast.
• Oil roasted nuts contain more unhealthy
calories; also more likely to be high in sodium.
• Cold pressed oils of seeds and nuts are
good alternatives.
• 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 snacking.
