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Nuts and seeds

why you should be eating more nuts and seeds when you're pregnant

By Sarah Williams

Published: 05 Oct 2024

Pregnancy is such a beautiful, overwhelming, and sometimes confusing time. Ever since the very second one finds out they are expecting, emotions, questions, and experiences rush in like a tidal wave. And probably in the forefront of the most confused feelings any one may have is: What should I eat? While you may have heard about the pivotal role of folic acid and calcium, there is another very important nutrient that is actually overlooked quite often: healthy fats, particularly those contained in nuts and seeds! Now, I know what you might be thinking: "Nuts and seeds? Isn't that just a snack? How can they be good for my growing baby? Unlike with mom's, they are small powerhouses packed full of goodness that will have a beneficial impact on both you and the little one.

Nuts and seeds are the superheroes of the food world, full of essential vitamins and minerals, rich in healthy fats like omega-3 fatty acids, which have been very important in your baby's brain development and vision. Needless to say, pregnant women have to be conscious of the nutrient intake on behalf of their growing baby. Not everything is all about the baby! A diet and nutrition would play an important role in keeping your health on track, too. And that's where those little powerhouses come in!

nuts and seeds bowl | Image: Supplied

Let's Talk Benefits!

Time to break down those benefits, because they are just really worth pointing out.

Brainpower Boost: Remember those omega-3 fatty acids I was talking about? Very important for your baby's brain development-most importantly in the last trimester. And they're found in nuts and seeds in spades. • Healthy Vision: DHA omega-3s are also significant to the building of healthy vision. Surprising, isn't it, how important these fats are for so many aspects of your baby's growth?.
Source of Energy: Nuts and seeds are an excellent source of energy, which is something very crucial during pregnancies when your body is overworking. And who doesn't love having a little extra energy when carrying around a human being? They are also powerhouses of protein, which is very important to build up and repair tissues. They also contain fiber, which aids digestion and prevents constipation-a common problem in pregnancy. Mineral Magic: Nuts and seeds are powerhouses of essential minerals, including magnesium, zinc, and iron, which are supportive in a healthy pregnancy.

So you see, there is a whole world of goodness inside those small nuts and seeds!

pregnant woman eating nuts and seeds | Image: Supplied

How to Incorporate Nuts and Seeds into Your Diet:

You are probably thinking, "Okay, Sarah, I get it. But how do I actually eat more nuts and seeds?" I'm glad you asked.

How cool is it that they can be added to almost anything?! You can eat them on their own, throw them into salads, sprinkle them on yogurt or oatmeal, or even add them to your favorite baking recipes.

Here are some fun and delicious ways to sneak in those little powerhouses:

Trail Mix Time: Make your own trail mix with the kind of nuts and seeds you like, added to dried fruit and a little dark chocolate. Healthy and portable for on-the-go snacking.
Salad Sprinkles: Sprinkle a handful of chopped nuts or seeds into your salad for added crunch and nutrition. Nuts and seeds have creamy power, blend them into your smoothies for that nutritional power. Add nuts and seeds to any of your favorite baked goods, because most baked goods will welcome them with open arms. Sprinkle them onto your oatmeal or yogurt for a healthy, full-of-goodness breakfast.

Experiment! There are literally unlimited ways to incorporate nuts and seeds into your diet. Find out what you like and do it! You can even let those creative juices flow and make up some of your ideas.

different types of nuts and seeds | Image: Supplied

Important Note:

Moderation with nuts and seeds is the operative word because they constitute calorie-dense foods. Do not overindulge in them.

Also, always consult your doctor for any kind of major change in your diet during pregnancy. They will guide you on the best and safest options for you and your baby.

Conclusion

Again, you are not alone with pregnancy! It's a community of mama-to-be out there, and we are all in this together.

Go ahead, pop a handful of nuts and seeds. Cheer for the miracle of life, and power up with these awesome superfoods! You're doing a great job, mama!