AMAZING BENEFITS OF EATING WALNUTS DURING PREGNANCY

In this article, we will talk about walnuts. Many expecting women are not aware of the nutritional benefits of walnuts. So, let’s look at the benefits of walnuts during pregnancy.

When a woman comes to know that she is pregnant, she is very careful about her diet (as she should be). If you are pregnant, you must have also considered making changes in your diet after consulting with your doctor. Your gynaecologist must have recommended that you eat only healthy foods. She may have also suggested that you start eating dry fruits and nuts such as almonds, apricots, and walnuts. In this article, we will talk about walnuts. Many expecting women are not aware of the nutritional benefits of walnuts. So, let’s look at the benefits of walnuts during pregnancy.

1.Health Benefits of Eating Walnuts in Pregnancy

Walnuts are rich in Omega-3 fatty acids and proteins which can help in the development of the eyes and brain of your unborn baby.Walnuts contain plant sterols which can help in controlling blood cholesterol levels and increase the good cholesterol (HDL) levels in your body.Eating walnuts in moderate quantities can also help in maintaining the optimal lipid profile during pregnancy.Walnut oil is found to be beneficial in preserving the function of endothelial cells, which line the blood vessels throughout the body. These cells play an important part in blood vessel flexibility. Hence, inflammation of blood vessels can be controlled with regular consumption of walnuts.Since walnuts relax the blood vessels, they can even help control high blood pressure.Walnuts are a good source of proteins and fibre, both of which are vital for an expecting woman.The antioxidants present in walnuts can help strengthen the immune system of an expecting woman. It is recommended that you eat walnuts along with the brown skin. This is because 90 per cent of the antioxidants found in walnuts is concentrated in its skin.The copper content in walnuts can help in the proper growth and development of the foetus.They also contain polyphenols and copper which can prevent damage from free radicals and cancer.Post-delivery, it is recommended that mothers consume walnuts to keep postpartum depression away. Their alpha-linolenic acid content is good for battling postpartum depression, manic-depressive psychosis, and even dementia. So, you can continue eating walnuts post-delivery.Walnuts also help regulate melatonin levels. Melatonin induces sleep and eating walnuts, especially during the third trimester, can be very beneficial as sleep becomes a major concern at that time.Walnuts can make you feel full for longer and prevent you from binge eating, thus keeping your weight in check.Walnuts contain copper which is required for the formation of red blood cells. It also helps repair tissues and breakdown sugars.Manganese is a crucial nutrient required for the development of baby’s bones and cartilage. Half of the daily required amount of manganese can be provided by one serving of walnut.

Eating walnuts gives you many health benecfits – google image

2.How to Include Walnuts in Your Pregnancy Diet

There are many ways in which you can eat walnuts. They can be eaten separately or in finely chopped form. They can also be added to various dishes including baked goods, meat and fish, and vegetables and fruit salads. Women also consume walnuts as a remedy for several health problems as medicines may not be advisable during pregnancy. You can include walnuts in your diet as a mid-meal snack. To get maximum benefits from them, eat soaked walnuts.While walnuts can be consumed during pregnancy, you should not eat them excessively. An excess of anything can prove detrimental for your health, and that stands true for walnuts too. You can eat walnuts during pregnancy as long as you eat them in moderation. It is not recommended to consume more than 30g of walnuts in a day while pregnant. This is because consuming too many walnuts can trigger complications for the mother as well as the unborn baby.