Is Walnut Good For Pregnancy?

• Walnut trees are known to grow at the rate of 24 inches per year and can reach up to 40 to 60 metres in height. These trees can produce walnuts for more than 100 years.

• Although little walnuts are botanically classified as a fruit, technically, they are considered tree nuts.

• Ancient Greeks used to refer to walnuts as karyon, which means head because they resemble human heads.

• Walnuts are the oldest tree food known to humans; their history is traced back to 7,000 B.C.

• Even walnut' shells and powder are useful. They are used to make natural soaps and scrubs, which are great for skin exfoliation.

• Santa Barbara, California, is famously known as the birthplace of modern-day walnut production. Today, California produces around one billion pounds of walnut annually, which accounts for 99% of the American walnut supply and two-thirds of the world trade.

• In ancient China, every element of the walnut tree was used for various medicinal purposes. Using the steamed walnut leaves for hair can promote hair growth. Consuming crushed walnuts helps relieve stomach ailments and urinary problems.

• There are many benefits of soaked walnuts, one prominent one being lowering the amount of bad cholesterol in the body.

Balances Blood Pressure and Sugar Levels

Pregnancy causes many fluctuations in blood pressure and sugar levels in the body. Consuming walnuts helps maintain these levels. They contain many antioxidants, healthy fats and several mineral compounds that help reduce the chances of gestational diabetes and high blood pressure.

Also Read: Gestational Diabetes Healthy Diet During Pregnancy

Improves Immunity

The nutritional value of walnuts, such as calcium, manganese, phosphorus and Vitamin E and B6, helps build immunity in the body. Pregnant women are sensitive during this period and can easily catch infections. These minerals and vitamins present in walnuts help build stronger immunity and keep diseases at bay.

Beneficial for Bones and Muscles

The walnuts have the benefit of building strong bones and muscles for both the mother and baby. The phosphorus in walnuts benefits by keeping issues like blood clotting and muscle contraction at bay and helps maintain the healthy heartbeat of the mother and baby.

Moreover, walnuts contain vitamin E, which helps prevent preeclampsia, one of the most common complications during pregnancy.

Dissolves Digestive Issues

One of the benefits of soaked walnuts is that they help keep the digestive system healthy. Pregnant women often feel uncomfortable due to digestive issues. Consuming walnuts, as walnuts contain dietary fibre, can help relieve the issue. Walnuts improve gut health and keep issues like constipation, nausea and upset stomach at bay.

Ensures Eyes and Brain Development

One of walnuts' best nutritional values is its omega-3 fatty acids and folate content. Both of these ingredients are necessary for foetal brain and eye development. Moreover, consuming walnuts benefits to-be mothers by helping them meet the necessary folate requirements throughout the pregnancy, reducing the risk of foetal defects or complications.

Control Cholesterol Levels

Keeping cholesterol levels under control is important during pregnancy. Soaking walnuts also helps reduce bad cholesterol, which means a healthy heart for both the pregnant mother and the baby.

Builds Bloods Vessels

A mother’s healthy diet during pregnancy helps in building the body of the baby in her womb. The copper present in walnuts helps build a baby’s blood vessels, red blood cells, heart, skeletal and nervous systems. Moreover, the regular consumption of walnuts benefits the development of a baby’s brain at a healthy rate. So, include walnuts in your diet during pregnancy.

Stress Buster

The pregnancy period is a happy time for women, but there are moments of stress, too. The nutritional value of walnuts, like alpha-linolenic acid, can help keep stress at bay and induce natural sleep in the pregnant mother. That is why try to include walnuts in your pregnancy diet; you can have a few walnut kernels if you are feeling stressed or finding it hard to sleep.

Skin Benefits of Walnuts for Females

During pregnancy, hormones are constantly fluctuating, and they can show on your skin. However, including walnuts benefits the skin by keeping it healthy and glowing. It can help reduce dryness and make the skin soft and supple so that you can enjoy being radiant naturally.

Also Read: Benefits of Eating Watermelon During Pregnancy

Walnut and Red Pepper Pesto Pasta

Curb your pregnancy cravings with this delicious and healthy pasta recipe that includes walnut benefits.

Start by preparing pasta as per the instructions on the pack.

Meanwhile, toast the walnuts in a dry pan for a few minutes. Then add half the walnuts to a blender along with the red peppers, garlic, parmesan, basil, oil and some seasoning and blend it. Add a splash of water if the paste gets too dry.

Drain the pasta from boiling water and transfer it to the pan on low heat. Then add the walnut and pepper paste you blended. Stir it to mix well till it melts into pasta.

Add water to thin the paste if required and serve it hot after everything mixes.

Banana Walnut Pancakes

This sweet delicacy will win your heart and provide you with the required nutritional value of walnuts.

Start by mashing ripe bananas in a bowl; add sugar, all-purpose flour, baking powder and finely chopped walnuts.

Add half a cup of water and whisk the batter till there are no lumps in it.

Now, heat a non-stick pan over medium heat and pour a ladle full of batter on it, the size of a pancake. Add butter on the edges to cook it.

Once cooked on one side, flip the pancake. Repeat the process until you have as many pancakes as you want.

Strawberry and Walnut Smoothie

Make this refreshing and energising smoothie to accompany your morning breakfast. You will need strawberries and walnuts.

Start by adding chopped strawberries and walnuts to the blender. For added flavour and benefits, you can also add honey, flaxseed, cashews and other nuts. Blend the ingredients.

Now add some milk of your choice and blend all the ingredients again. Your smoothie is ready to serve.

Salad Mix

Elevate your pregnancy-safe salad recipe with a mix of walnuts. Prepare a bowlful of vegetable salad as you make it. Then, add a few finely chopped walnuts to add that extra crunch. You can make this salad sweet or salty, according to your preference, by adding honey or seasonings.

Cheese and Walnut

Get walnut benefits with this easy cheesy recipe. Roast walnuts in a pan, add salt (optional) and snack on them with melted cheese. Just dip walnut kernels into melted cheese, and your healthy snack is ready to curb your pregnancy cravings.

Read About: Prenatal Vitamins During Pregnancy

Digestive Issues

Although walnuts have several benefits for females, overeating them can cause digestive distress. Their fibre content may trigger digestive organs and cause diarrhoea, which is uncomfortable during pregnancy.

Excess Weight Gain

As a calorie-rich food, walnuts benefit in gaining healthy weight when necessary. However, overconsumption can lead to excessive weight gain that might not be healthy during pregnancy.

Affects Iron Absorption

Walnuts contain phytates that can hinder iron absorption in the body. Iron is crucial for pregnant mothers and their babies. Thus, consuming too much walnut during pregnancy might result in iron deficiency. So, it is recommended to indulge in walnuts in proportion.

Avoid Preservatives

To get the nutritional value of walnuts, consume only pure nuts. Avoid eating walnuts with preservatives or added sugars, such as chocolate-coated walnuts or salted nuts. Such nuts are more harmful than beneficial.

Allergic Reaction

Before adding walnuts or any other food to your diet, consult your doctor. If you are allergic to nuts and eat walnuts, you might develop allergic reactions. These reactions can include a swollen tongue, rashes, nausea and discomfort.

Also Read: 5 Foods To Avoid During Pregnancy

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The nutritional value of walnuts is unparalleled, which is why they are one of the most suggested dry fruits for pregnant women. Consuming walnuts during pregnancy provides necessary nutrients such as omega fatty acids, zinc and dietary fibres. You can add them to your diet in various ways; however, make sure to consume them in moderation.

How many walnuts can a pregnant woman eat?

For a pregnant woman, 4 to 5 kernels of walnuts are appropriate daily intake. Eating more than the recommended amounts might lead to issues like diarrhoea.

What nuts should be avoided during pregnancy?

Nuts with high levels of oxalates, preservatives and sugars should be avoided during pregnancy. Moreover, any other nuts that you are allergic to or that are prohibited by your doctor should be avoided.

Which dry fruit is good for pregnancy?

Dry fruits like walnuts, pistachios, apricots, almonds, cashews and figs are generally recommended to be included in the diet during pregnancy.

Disclaimer: This is a general guide on Is Walnut Good for pregnancy. It is not intended to substitute for professional medical advice and should not be relied on as health or personal advice. In severe cases, it is advisable to consult a qualified health professional for treatment.