Nuts and Seeds During Pregnancy

3 min read

Written by Editorial Team

Editorial Team

Nuts and Seeds During Pregnancy
Nuts and seeds during pregnancy can potentially provide many essential vitamins and minerals. Vitamins B & E and minerals like magnesium, copper, manganese, selenium, zinc, potassium, iron, calcium, and fiber are found in various nuts. Nuts also have proteins, though they alone cannot provide the requisite protein needs, when combined with other foods they can be very beneficial during pregnancy. Nuts and seeds should be consumed in their natural forms since roasting washes down all essential nutrients. Sugarcoating them means packing in unnecessary calories, so avoid going sweet with nuts.

A handful of nuts a day is sufficient – they meet the nutritional requirements of your body during pregnancy. Since constipation is a common problem during pregnancy, nuts and seeds with a brown coating have been specifically found to be helpful in easing the same. Iron and proteins derived from nuts are helpful if you are a vegetarian. It has also been found that women who consume nuts and seeds during pregnancy are likely to have kids who are not allergic to nuts.

In This Article

Video of Some Common Nuts And Seeds With Their Benefits During Pregnancy

Facts About Nuts And Seeds During Pregnancy

  • Seeds are rich in EFA’s, vitamins, proteins, and minerals.
  • Nuts are known to contain many important minerals and vitamins that help in the healthy development of the fetus.
  • Nuts are high in good fat, but never go beyond a handful a day, else you will pack on the pounds.
  • In order to derive maximum benefits, consume raw nuts.
  • Cold-pressed oils are a good alternative to nuts and seeds if you do not like them raw.
  • Avoid toasting the nuts – it enhances the flavors but steals away the nutrients.

Below are some common nuts and seeds listed with their benefits during pregnancy

Type of Nuts Nutrition Derived Benefits
Almonds (Badam) Calcium, Vitamins B & C, Magnesium, Manganese Reduced risk of hypertension and pre-eclampsia, helps the baby grow strong bones and teeth
Cashews (Kaju) Vitamin C, Copper, Phosphorus, Manganese Development of healthy bones and necessary for utilizing iron in the body
Walnuts (Akhrot) Omega 3, Proteins, Fibre Development of the baby’s brain and eyes
Peanuts Iron, Proteins, Niacin, Minerals and Vitamin E, Manganese Helps in weight gain, lowering the risk of having a small baby. Also helps in making bones
Chestnuts Low Fat and High Carbohydrates, Phosphorus and Zinc Stimulates kidneys and reduces fatigue during pregnancy
Pinenut (Chilgoze) The richest source of Proteins Improves immunity, important for normal blood clotting and helps form baby’s organs
Raisins (Kishmish) Potassium Improves muscle control and blood pressure
Pistachio Vitamin A & B6, Manganese and lots of Proteins Prevents anemia, aids in weight gain and healthy bones

Word of Caution

pregnant woman eating nuts

Nuts can be allergic to many people, so be aware of what you are allergic to. If your spouse is allergic to some nuts, there is no medical relevance to the fact that the baby will inherit the same allergies. However, abstain from having those nuts that you are allergic to!


1. Are Nuts Nutritious for Pregnant Women?

Yes, they are. They are packed with essential nutrients. It can be passed down to the baby too.

2. Can I Develop Nut Allergy When Pregnant?

Yes, you can. Pregnancy makes your system very sensitive. Nuts are a common allergen and can affect you.

3. Can Nuts Energize me When Pregnant?

Yes, they can. They are power foods. They can be a great all day snack.

4. Can Nuts Cause Weight Gain During Pregnancy?

No, they won’t. Nuts are low in fats and cholesterol. They do not cause any weight gain.

Editorial Team,

With a rich experience in pregnancy and parenting, our team of experts create insightful, well-curated, and easy-to-read content for our to-be-parents and parents at all stages of parenting.Read more.

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