Most women are skeptical about eating nuts and dry fruits during pregnancy. We are very well aware that nuts like almonds are extremely beneficial, but due to their high heat and fat content, many women abstain from almonds during pregnancy.
Break the myths, and Almonds during pregnancy are safe to consume. However, excessive intake of raw almonds could also lead to premature delivery. The key is to maintain moderation. Anything consumed in excess could be dangerous. Hence make sure you don’t go overboard since almonds can increase body heat and fat.
Almonds (Badam) During Pregnancy Is It Safe to Eat?
Generally, women tend to abstain from eating nuts and dry fruits during pregnancy period due to their high heat and fat content present in it. The truth is, almonds during pregnancy are completely safe to eat. Rumors and myths that consuming nuts during the pregnancy phase can cause nut allergies in baby lack on a scientific basis. The only main reason to avoid them is when you have any allergies to eat them. If you have allergic to eat almonds or nuts in general, please ask a doctor’s suggestion before adding it to your diet plan. But if you are not allergic to them before pregnancy, and fewer chances, you will not get allergic even during the pregnancy phase. Please note that taking an excessive amount of raw almonds has been linked in a few reports to cause premature delivery. Thus, taking in a moderation way is paramount. A safe and healthy way to eat almonds during pregnancy is by soaking them in water and peeling the skin before eating it. The skin has tannin, and a compound used to keep the nutrients locked in the almonds. Peel off the skin will release the nutrients. Enzymes useful for digestion purposes are released when the almonds are soaked in water.
Nutritional Values In Badam
Raw almonds can be eaten as a snack or as a meal, that they are taken in moderation amount. Nutrition Chart Of It (As Per 100 Grams):
Energy – 576 Kcal
Proteins – 21.22 grams
Vitamins – A, B1, B2, B3, B5, B6, B9, E, K, Beta carotene, choline
From the above nutrition chart, we can see that there are many nutrients that are packed in the small almond!
Benefits Of Eating
Almonds are packed with nutrients that help in the overall growth and development of the baby and the mother, being rich in protein, iron, vitamin E, and heart-healthy unsaturated fats. Some of the nutritional benefits of almonds during pregnancy are listed below:
Calcium: It is a known fact that calcium during pregnancy is essential for bone and teeth development, but only some know that sufficient calcium intake can reduce the risk of pre-eclampsia as well. Calcium also ensures the development of nerves and muscles. An ounce of almonds provides 75 mg of calcium and can be a healthy addition to your diet
Riboflavin: Almonds are a rich source of Riboflavin. It ensures the baby’s brain development. It is also beneficial for muscle and bone development
Folate:Folate in almonds protects the baby while it is still in the womb, from neural tube defects. It also helps with the development of the nervous system and the bones. Birth-defects are also prevented by folate
Iron: Almonds are rich in iron. Iron is essential to make oxygen in the body. Because your blood volume grows during pregnancy, lack of iron may result in the lack of red blood cells in the body, which may make you fatigued and tired. Pregnancy anemia may also occur
Copper: Copper is essential to utilize the iron in the body. It also helps with muscle and bone development
Manganese: Manganese helps regulate and maintain both the mother and the baby’s weight. It promotes healthy metabolism and thyroid function. It also helps in the development of bones and even balances blood sugar
Magnesium: Magnesium ensures smooth bowel movement. It helps in the development of the baby’s bones and central nervous system.
Fiber: Almonds are rich in fiber. Hence almonds are especially recommended to pregnant women with constipation issues. The fiber in almonds will ensure smooth bowel movements and aid digestion
Proteins: The protein content in almond will provide the mother with strength for the delivery. It will also keep the baby’s weight in balance
Omega 3: Omega 3 is essential for the baby’s brain development. It also aids in the development of the baby’s eyes.
Vitamins: Almonds are a rich source of vitamins. It contains vitamin E, C, K, B6, and A. Vitamins are essential for the overall growth of the baby, and they also help to keep deadly diseases and defects at bay
Zinc: Zinc aids effective bone development, skeletal growth and even helps increase immunity
Vitamin E Overdose: Almonds are one of the good sources of vitamin E, providing 48% of the recommended intake in 1 ounce. Other food items like green leafy vegetables and fruits also contain some amounts of vitamin E. Too much vitamin E consumption can lead to blurred vision, headaches, and diarrhea also.
Bloating and Constipation: Eating more almonds during pregnancy than the recommended amount may cause bloating and constipation. This is due to almonds are fiber-rich, and your body is not used to eat so much fiber on a daily basis in the diet.
What Is The Safest Way To Eat Almonds During Pregnancy?
If you haven’t been allergic to nuts before getting pregnant, chances are you won’t be allergic to them during pregnancy, either. If you have had allergic reactions to badam before, it is better to consult a doctor before incorporating them into your diet. There also has not been any concrete research on whether a baby will develop an almond allergy if the mother consumes almonds during pregnancy. A good way to eat almonds is to soak them in water overnight and then peel them before consuming them. The brown layer of the almonds contains tannin, which is a natural coat that keeps all the nutrients of the almond secured inside. Peeling off the almonds, allows it to release its nutritious properties. Soaking them also releases enzymes that aid digestion.
Buying Almonds During Pregnancy
Like all natural things, almonds are most beneficial when consumed in their natural state. Off late markets are flooded with a variety of options like sugar-coated almonds, salt coated almonds, and even chocolate-coated almonds. These processed nuts are not as healthy. Almost are most nutritious when eaten in their natural form. Always ensure you buy natural almonds from reputed brands that are packaged properly approved by the Government.
How Can I Incorporate Badams In My Pregnancy Diet?
If you do not like the taste of almonds but still want to benefit from its nutritional properties, you can opt for other ways of incorporating them into your diet. You can add pieces of almonds to your breakfast Oats, Sheera, Kheer, Poha, or even Upma. Almond milk is also easily available in the market; however, do check the contents of the product before buying. You can also add a few drops of pure almond oil to your food preparations.