Walnuts are a type of edible seed derived from walnut trees. They are known for being immensely nutrient dense and having a distinctive flavor and taste. They are an excellent source of healthy fats, especially omega-3 fatty acids, which are excellent for maintaining one’s heart health. Walnuts are not only dietary fats, but they are also rich in proteins, vitamins (especially vitamin E), minerals like magnesium, phosphorous, manganese, and dietary fibers.
You can eat walnuts raw or roasted, in salads, or even as a snack. The seeds are not the only mode of consumption, but walnut oil is also a popular choice for their rich texture and other renowned health benefits.
Benefits of Walnuts During Pregnancy: A Nutritious Boost for Moms-to-Be
Walnuts are beneficial for lactating and pregnant women due to their rich nutrient profile, including healthy fats, minerals, vitamins, and also dietary fibers. This article by DIET4UWELLNESS lists some of the prominent benefits of consuming walnuts daily.
Protein rich
Protein is essential for every living being, and even more so for pregnant women. Protein is essential for fetus growth and development; thus, pregnant women should include protein in their diet. Walnuts are easily available, so incorporating them in a pregnant lady’s daily diet is a wise decision.
High in omega-3 fatty acids
As per research, walnuts are a rich source of alpha-linolenic acid, a type of omega-3-fatty acid that is essential for fetal brain and bone development. It not only supports fetal development but also helps in maintaining the pregnant mother’s health. This is the main benefits of walnuts during pregnancy.
Vitamin and mineral sources
Walnuts, contrary to popular belief, are rich in vitamins and minerals. Minerals such as magnesium are important for muscle relaxation, reduce labor-induced pain, and help bone health. Walnuts, therefore, help pregnant women maintain their magnesium levels. Walnuts are also rich in folate, something that is vital for maintaining a healthy pregnancy in expecting mothers. Folate, or Vitamin B9, is important in preventing any neural defects in the fetus. Therefore, along with folic acid supplements, consuming walnuts can lead to better maintenance of pregnancy.
Benefits Of Soaked Walnut During Pregnancy in Presence of Vitamin E
Walnuts are rich in vitamin E, which acts as a powerful antioxidant, protecting cells from oxidative damage during pregnancy.
Vitamin E in walnuts supports the immune system, helping both mother and baby stay healthy throughout pregnancy.
It aids in proper fetal development, particularly for lung and neurological functions in the baby.
Consuming walnuts can help maintain healthy skin and tissues, benefiting both the mother and growing baby.
Vitamin E in walnuts supports heart health, reducing the risk of complications such as preeclampsia during pregnancy. These are incredible benefits of Walnuts during pregnancy.
Encourages good heart health
As previously discussed in this article by DIET4UWELLNESS, walnuts are rich in omega-3 fatty acids, which have anti-inflammatory properties that help reduce blood pressure and cholesterol, thus reducing the risk of any probable cardiac disorders. Regular consumption of walnuts lowers the LDL or harmful cholesterol levels, thus negating any possible risks of heart attack or stroke.
Rich in dietary fiber
Walnuts are high in fiber, which helps with regular bowel health and prevents excessive weight gain during the first trimesters of pregnancy. Dietary fibers help to keep one full for longer periods of time, preventing overeating. Sudden hormonal imbalances often lead women in their initial months of pregnancy to overeat, but regular consumption of nuts like walnuts can prevent this.
Rich in antioxidants
Walnuts are known to contain antioxidants, which help in neutralizing the harmful free radicals generated in the body as a result of oxidative stress due to regular metabolic reactions in the body. Pollution and deteriorating environmental and diet conditions also lead to the generation of harmful oxidative free radicals, resulting in premature aging and other health problems. Some of the antioxidants in walnuts are vitamin E, polyphenols, and also melatonin.
How to Incorporate Walnuts in Diet: Benefits of Walnuts During Pregnancy
This article has already detailed all the benefits of regular walnut consumption. However, we recommend consulting a renowned dietician like Dt. Rukhsana Azhar before consuming walnuts daily. If permitted, the following walnut-consuming ideas can be taken into consideration:
In Salads
You can add crushed walnut pieces to salads for an extra “crunch.” They complement very well with healthy salads containing fresh, colorful vegetables like bell peppers, tomatoes, carrots, corn, and greens.
In Smoothies
Smoothies are the new hype, where one can blend nutritious fruits like bananas, apples, blueberries, strawberries, etc. You can add crushed or broken walnut and peanut pieces to the blender. The walnut paste would add an additional creaminess, and the smooth texture would complement the taste and flavor of the smoothie. Given that most people don’t find smoothies particularly tasty, adding nuts to smoothies is a great addition. Best way to add benefits of walnuts during pregnancy.
In Snacks
This is the simplest way to consume nuts, such as walnuts. Simply take a few washed walnuts and enjoy them as a midnight snack or when a sudden food craving strikes.
In seed mixes
In today’s generation, seed mixes are very popular, which are known to provide protein, healthy fats, vitamins, and a lot of dietary fiber. The mixes often contain seeds like peanuts, walnuts, pumpkin seeds, etc.
In Chutney/Sauces
Chutneys made from nuts like peanuts and walnuts are very popular in India’s southern states. Dishes like idli and dosa pair very well with these chutneys.
Walnut/granola bars
Nuts such as peanuts and walnuts combine with peanut butter to make protein granola bars. Each bar provides an enormous amount of protein. They are quite filling as food and pleasing to taste, as well.
Walnut Milk
For those who are vegan and lactose intolerant, walnut and almond milk is a better option. Even though they are a bit expensive, they don’t have any problems with digestion or assimilation.
Maximize the Benefits of Walnuts During Pregnancy by Soaking Them
Soaked walnuts are a way of consuming nuts regularly. Soaking the walnuts overnight softens them and makes them easier to eat. This article has already thoroughly discussed the long list of health benefits of walnuts. Additionally, soaking the walnuts tends to improve digestibility and is known to enhance nutrient absorption.
Therefore, adding soaked walnuts to a woman’s diet would ensure a more balanced diet, particularly during her pregnancy. Thus, it would be nutritious, both for the mother and the developing fetus.
FAQs Related to Benefits of Walnuts during Pregnancy
How many walnuts should one have during pregnancy?
It is absolutely safe to consume walnuts during pregnancy. However, you should consult a board-certified dietician like Dt. Rukhsana Azhar to determine the appropriate walnut consumption during pregnancy.
Are soaked walnuts better than raw walnuts during pregnancy?
Nutritionally, no. However, it becomes easier to consume as it softens after being soaked overnight. But it is also easier to digest and improves nutrient absorption.
Do walnuts improve conditions like constipating during pregnancy?
Because walnuts are full of dietary fibers, they will definitely improve constipation conditions, which are a huge problem for pregnant women.
Do walnuts aid in the development of the fetus’s brain?
Walnuts, as a great source of DHA, could be beneficial for the fetus’ brain development. It’s a better option than consuming sugar-loaded, artificial mother’s health drinks.
Do walnuts contribute to weight gain during pregnancy?
Walnuts are indeed high on calories, but they have not shown any extreme additional weight gain when consumed during weight gain. Healthy fats, essential for proper health maintenance, are present in them. Therefore, walnuts are definitely a healthy snack option during pregnancy.
Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management , etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
