Nut-cracking benefits of nuts during pregnancy

When you go and visit a new mom, what do you think is an appropriate thing to gift her? Clothes, sweets, diaper bags? No! Take a box of mixed nuts with you just like you do on Diwali. You can pick a box of assorted nuts which include almonds , cashews , walnuts , pine nuts , peanuts , and hazelnuts. 

Nuts like these are a great source of good fats , fibres , vitamin E , plant sterols and etc. These also come along with a lot of nutritive health benefits and reduce the risks of many diseases such as hypertension, diabetes, and oxidative stress. These are also the only rich source of fatty acids which are responsible for neural development.

Benefits of nuts during pregnancy

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All these nuts, like we discussed above are a great source of polyunsaturated fatty acids and other healthy nutrients. These nuts are responsible for the improvement in memory and other cognitive functions. Not only is it beneficial for the mom but also beneficial for the child's motor and cognitive development. It also contains sufficient amount of protein which becomes an important need during pregnancy. The amount of folic acid and omega-3 fatty acids are also effective for structural and functional development of the child's brain and immune system as well. 

• Lactating women also need a daily high dose of omega-3 which is great for the volumes of milk production. These also have certain anti-inflammatory effects which hold extreme importance during pregnancy. These acids are important in the development and maintenance of cell membrane and gene expression.                       

• Compared to fresh fruits and vegetables , these dry nuts and fruits contain more calories and water which are great to avoid nausea, dizziness, and lack of water. 

• These may also work towards the betterment of postpartum conditions and reducing the pain during delivery.                                                                                                                                                                                

What more can you include?

Nuts can be consumed whole or as they naturally exist. But mothers who are choosey and groggy with their food choices may also include nut butters, nut protein bars, or smoothies in their diet to incorporate them. Some women who like to keep experimenting may add nut fruit roll ups, date laddoos, hazelnut brownies, or peanut chikkis. Milkshakes and smoothies are also a great way to include it in your diet without much effort.

These are all the ways a pregnant women can include nuts in her diet. This not only fulfils the nutritive requirements but also ensures that the food that the women has is fulfilling , easy to digest and good for the fetus too.