While pregnant, you would love to stay in shape not only for yourself but most importantly for the unborn life inside of you as well. There are lots of ways to keep this. One is having a proper meal or diet. A right diet is composed of all the nutrients necessary for your body. Including various kinds of nuts to your meal can be a good way for this. Nuts are known to be packed with sufficient nutrients for you and your baby. Moreover, it is known to reduce the risks of your unborn child to allergies. One popular variety of nuts is the walnuts. Know the awesome benefits of consuming this while you are pregnant. As well as the risks that you might be facing once you overeat it during pregnancy. Check out everything here!
Exciting nutritional facts of walnuts
- They’re a nutritional powerhouse. An ounce of walnuts (about seven shelled or 14 halves) is brimming with nutrients that are essential for optimal health. In addition to essential ALA/omega-3 fatty acids, a serving provides a one-two punch of protein (4 grams) and fiber (2 grams), nutrients known to increase satiety or feelings of fullness. They’re also a good source of magnesium and phosphorus that can benefit muscle function and bone mass, respectively.
- They contain omega-3s and other “healthy fats.” Unique among nuts, walnuts contain the highest amount of alpha-linolenic acid, the plant-based omega-3 essential fatty acid. A growing body of scientific evidence indicates these omega-3s provide benefits to the brain and heart while tempering inflammation throughout the body.
- They’re prehistoric. Walnuts are the oldest tree food known to man, dating back to 7,000 B.C. The ancient Greeks and Romans were well aware that walnuts had special health benefits and wrote extensively of their medicinal uses.
- They’re delicious and versatile. If you think of walnuts only when baking cookies or banana bread, you’re missing out. They’re a versatile ingredient for all types of dishes – from appetizers and soups to main dishes and desserts. Try pumping up the nutrition of your oatmeal, salads, snacks, main dishes and even sweet treats with this nutty nutritional powerhouse.
- They help keep your mind sharp. Preliminary studies suggest walnuts may play a role in helping maintain and improve brain health. An animal-model study published in the British Journal of Nutrition found that a diet containing as much as 6% walnuts (equivalent to one ounce per day in people) was able to reverse age-related motor and cognitive decline in animals. Results from another study suggested that adding walnuts to the diets of mice helped reduce their risk and slow the progression of Alzheimer’s Disease.
- They’re smart for your heart. For decades, dozens of studies have confirmed that walnuts help reduce your risk of heart disease. There is so much evidence that walnuts provide heart-health benefits that they were one of the first foods to receive a qualified health claim about their heart-health benefits from the U.S. Food and Drug Administration.
Is consuming walnuts during pregnancy safe?
As stated the surprising nutritional value of walnuts above, then it is extremely safe to consume walnuts while you are pregnant. From its swishing potential of helping the proper functioning of the brain, read further for its other benefits of eating it during pregnancy.
What are the benefits of walnuts during pregnancy?
It is known that moms to be who eat walnuts in the course of their pregnancy will lower the risks of their baby to allergies. Aside from that, there are still other amazing benefits of it that include:
- Walnuts are Omega 3 – enriched fatty acids and proteins which help in the growth of the eyes and brain of the fetus.
- Walnut oil is found to be useful in conserving the function of endothelial cells which track the blood vessels throughout the body. These cells play a vital role in the flexibility of blood vessels. Therefore, inflammation of the blood vessels can be managed with regular intake of walnuts.
- Walnuts are a good source of fiber and protein which are both essential for expecting moms.
- Eating walnuts also helps in maintaining a good lipid profile in pregnancy when consumed in moderate quantities.
- Walnuts help control high blood pressure since they relax the blood vessels,
- It also helps in the proper growth and development of the fetus due to its copper content.
- It helps to strengthen the immune system of a pregnant woman from its antioxidant properties. It is suggested that you eat walnuts that have a brown outer layer. The reason for this is, 90 percent of the antioxidants present in walnuts is condensed in its skin.
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- Walnuts also help control melatonin levels. Melatonin prompts sleep and devouring walnuts especially during the third trimester is a good idea as sleep becomes a major issue at that time.
- Post-delivery, it is suggested that mothers eat walnuts to get rid of postpartum depression. The alpha-linolenic acid found in walnuts is good for fighting postpartum depression as well as manic-depressive psychosis. Hence, you can resume eating walnuts after delivery.
- You can check your weight out as walnuts make you feel satiated for a longer time – minimizing the feeling of hunger, thus preventing you from binge eating.
- Manganese is an essential mineral necessary for the growth of the fetus’ bones and cartilage. One serving of walnuts is tantamount to half of the required amount of manganese daily.
Are there any risks of consuming walnuts during pregnancy?
Walnuts, when consumed excessively, may lead to some complications. As we always say, too much of anything is dangerous. It is safe to consume walnuts during pregnancy as long as it is eaten in moderation. Below are the possible complications that you may experience when you overeat walnuts.
- You may suffer from diarrhea when you consume it excessively.
- It may lead to anemia in the long run as it might obstruct the absorption of iron.
- Consuming it while you have allergies to nuts can result in swelling of lips, dizziness, skin rashes and itching.
- In the worst cases, an increase in bleeding during delivery may occur.
Consuming walnuts during pregnancy is indeed beneficial for you and your unborn child. Just keep it in mind that you should prevent overeating it. Slow it down as much as you love munching it. If you want to try other nutritional foods, we have a perfect food guide for you here.