How nuts can be helpful for your pregnancy?

Many do not know the benefits of nuts in pregnancy. Nuts contain healthy fats (mostly monounsaturated fat) and some such as walnuts contain omega- 3 fat alpha-linolenic acid (ALA). ALA is a precursor for the long-chain omega-3 fatty acids EPA and DHA, which is crucial for healthy development of your baby's eyes, brains and IQ.

1. Morning sickness

Most mothers experience morning sickness during the first trimester. Some suffer severe vomiting and nausea (hyperemesis) and are unable to eat their meals.

Consider to consume nuts (eg. almonds or walnuts) instead of crackers/ biscuits or sour plum. Nuts are rich in protein and nutrient dense (folic acid, vitamin B, vitamin E). Studies also show that nuts aids in memory improvement especially for the pregnant brain fog and forgetfulness.

2. Poor appetite in pregnancy

Many changes to your body and hormones occur during pregnancy. You may have poorer appetite and aversion to certain food or smell (eg. meats). As meat is an important source of protein, vitamin Bs, iron and zinc, you may experience deficiency of these nutrients if you are unable to eat well.

Nuts are nutrient-dense, protein-rich foods which also provide magnesium, iron, fibers and vitamin E. Nuts also serve as a quick, natural snack or supplement salads at main meals instead of meat (if you experience meat aversion). Nuts are important alternative source of proteins, especially for vegan mums.

3. Lactose intolerance

Some women cannot tolerate cow’s milk due to lactose intolerance, resulting in tummy discomfort or diarrhoea. Pregnancy requires 1000 mg calcium a day. Avoidance of milk may result in inadequate calcium and vitamin D intake.

Try almond milk as it is lactose-free and tolerated by individuals with lactose intolerance. Almond milk is plant-based and is an excellent source of protein, vitamin E and calcium.

4. Gestational Diabetes (GD)

For the mothers with GD, nuts provide a healthy snack which provide limited calories and proteins for fetal growth but restricting calories intake to 1800 kcal / day.

5. Small babies (growth restriction)

For small babies, take an additional nut snack will increase the calories and proteins for the additional boost to the baby’s growth. Aim for baby’s birth weight to be at least 2.5kg at delivery.

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