Pregnancy is a time when you become extremely sensitive, vulnerable and also quite stressful. Any food you eat or drink has a certain effect on your baby in the womb. Therefore, the composition, nutritional content and way of eating of all foods need to be studied and considered carefully before eating.
In the previous article, I’m Healthy and You introduced to you the magical gift of nuts that pregnant women can eat, we have seen the effects of nutritious nuts on the pregnancy process. . Next, we will tell you about the effects of almonds – one of the most popular nutritious nuts for pregnant women.
Nutritional composition of almonds and benefits for pregnant women
Maybe before reading this article, you used to think that eating almonds is not good for pregnancy, but I guarantee that you will have to change this way of thinking, because like nuts Other nutrients, almonds contain all the important nutrients needed for the growth of your baby in the womb. What’s more, many people think that almonds have more fiber, protein and calcium than other nuts.
The nutrients of almonds that are good for pregnant women are folic acid, protein, vitamins, fats, minerals and fiber…
Folic Acid (Folate)
You are always advised by your doctor to get folate from different sources throughout your pregnancy because it is an essential nutrient for the formation and development of your baby’s brain and nervous system. Folate acts as a warrior protecting the developing baby from neural tube defects from the very first days of life, so it’s science that you eat almonds regularly and scientifically. Folate from nature for your baby already.
Not only folic acid, almonds are also rich in protein – the main source of nutrients needed for the growth and development of the baby’s body, especially in terms of muscles. Adequate protein supplementation helps the baby achieve the necessary weight at each stage and also helps the mother have enough energy and strength to prepare for the difficult labor period.
In addition, the protein in almonds contains the amino acid arginine, which is very good for the body with the main effect of healing wounds, treating infections and supporting a healthy heart. From there, it can be seen that natural protein sources such as almonds are a very good nutritional choice for pregnancy, right?
Almonds are a good source of fat and energy. When you’re pregnant, your baby needs the same amount of energy as you do, which means you need more energy than usual and is also the reason you feel hungry faster than before. Snacking with almonds is a way to add fat as well as carbohydrates.
Fat makes up 50% of the weight of almonds, mainly healthy fats like oleic, linoleic and omega-3 acids that are very good for your heart and your baby’s, preventing the risk of your baby getting diseases. metabolic disorders caused by maternal obesity or diabetes during pregnancy. Such a good source of fat, is there any reason not to supplement it by eating almonds?
Vitamins and Minerals
Almonds contain a lot of important vitamins and minerals needed for the baby’s development such as iron, zinc, manganese, magnesium…
Vitamin E: Did you know that vitamin E in almonds is like a panacea against the body’s oxidation? Thanks to the effect of Vitamin E, you and the baby in your belly will have better immunity, skin and hair are also more beautiful.
Riboflavin – Vitamin B2: The component riboflavin, also known as vitamin B2, found in almonds helps in the production of red blood cells as well as cognitive development of the baby. And for mothers, Riboflavin also helps maintain the necessary energy levels during pregnancy.
Iron: Iron is an important mineral that is prescribed during pregnancy. Iron deficiency will lead to anemia and affect the development of the baby because iron is necessary to create hemoglobin – an important main component of blood, which carries oxygen throughout the body’s organs. mother and baby.
During pregnancy, your body needs a lot and it is easy to be iron deficient. Instead of thinking about supplementing with iron tablets sold at drugstores, I recommend you to supplement iron with natural foods like almonds, it will be better.
Manganese: The manganese content in almonds will help the baby’s bone formation and development better. In addition, this mineral also has a positive effect in weight control of both mother and child. Combined with the right diet, you no longer have to worry about being overweight during pregnancy.
Calcium and Phosphorus: Along with manganese, the rich amount of calcium and phosphorus in almonds also contributes to the development of the baby’s bones and teeth, in addition, calcium helps the mother reduce the symptoms of cramps or the risk of high blood pressure in the baby. Pregnancy period.
Magnesium: Magnesium is a mineral that helps in the formation of the baby’s central nervous system. Magnesium supplementation by eating almonds also helps mothers with better digestion, laxative, and improves constipation in pregnant women.
Almonds are a nut rich in fiber (12.5% of the total weight), including both soluble and insoluble fiber. Fiber is a good component for your digestion, especially during pregnancy often constipation, adding more fiber in the menu will help you digest easier and at the same time have a slowing effect. Carbohydrate absorption process, help limit blood sugar.
In general, I can summarize the perfect nutritional composition of almonds in the following table:
Each serving of almonds (28 grams) is about 20 nutscontains the following nutritional ingredients.
|6 grams (g)
So, do you have the same feeling with me that in that small almond nut contains a great source of nutrients? This is really a wonderful gift of nature for your pregnant mother, isn’t it?
Ways to add almonds to a pregnant woman’s diet
Similar to other nutritious nuts, there are many ways for you to use the rich nutrition and energy of almonds, the most common of which is to eat them directly, adding almonds as a spice in your diet. other dishes, drink almond milk or eat almond butter.
Beauty benefits of almonds
I give you a little tip on using almonds! Just soak the seeds overnight, the next morning you pick them up and grind them into a paste, applying on your face will become a 100% natural mask to help brighten the skin thanks to the exfoliating and nourishing effects of the seeds. almond. Eat and wear masks, beautify from the inside out, I don’t think any of you will miss it, right?
How many almonds should pregnant women eat?
One serving of almonds is 28 grams, which is equivalent to 20 almonds on average. Eating a portion of this a day is the perfect serving to help you absorb just the right amount of nutrients from almonds without worrying about the dangers of being overweight or obese. No matter what you eat, there should be no shortage, no excess, just enough is perfect.
In addition, you can divide this serving into two servings, morning and evening, for better absorption of nutrients and also suitable for your consumption of other foods. And you can also consult a doctor or consultant to have a diet with the right dosage for your own condition because you, like your baby, are all unique treasures. unlike anyone else.
Unforgettable notes for pregnant women when eating almonds
– See more: 8 questions you should know when using nutritional seeds
Eat almonds enough and in moderation: As you probably know, it takes time to absorb any nutrients into the body, and even more time is needed for us to clearly see their positive effects on the body. Therefore, eating a moderate amount of almonds is not enough, you also need to maintain this habit every day to be able to maximize the benefits of almonds.
Do not eat almonds if you are allergic to them: There is one thing you definitely have to know about the diet in general as well as the diet for pregnant women in particular, that is, do not eat foods that you are allergic to, almonds are the same.
As mentioned in other articles in I’m Healthy For You, if someone in your family has asthma, or is allergic to any nuts, we recommend that you do not eat almonds as well as other nuts. Other nutritious nuts such as cashews, walnuts, etc. during pregnancy.
Soak almonds before eating: Not only almonds, but other nutritious nuts are recommended to be soaked before eating because soaking and peeling the skin of almonds will remove Tanin – the compound that has the effect of locking down nutrients. nutrients in almonds, preventing our body from absorbing nutrients from this nut.
Moreover, this also helps to release digestive enzymes and nutrients in almonds. If you do not soak, even if you eat enough, the amount of nutrients that your body can absorb is not much, but it can also make you feel full and indigestion. Please refer to soaking seeds before eating for more understanding when consuming nuts.
From the benefits that almonds can bring you during pregnancy, surely you will no longer wonder when adding almonds to your pregnancy menu, right? Please consult your doctor, carefully consult the information I have given you, and build yourself a perfect menu so that you can enjoy your baby’s pregnancy to the fullest and most comfortably.
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