Nuts are literally a gift from nature to man. They contain energy, they are nutritious. In addition, in terms of health effects, we are talking about the healthiest nuts. They are a complete product, suitable for the diet around the world (except for allergic people). A few nuts of nuts per day are enough to maintain good health.
The nuts will help you with high cholesterol, hypertension and emptying disorders. It will favor outer beauty. Valuable nuts are also beneficial for attention, brain activity and mental wel l-being. But can nuts during pregnancy, since it is a special period in which women nourish not only itself, but also the baby?
The chemical composition and caloric content of nuts
The nuts are appreciated not only for their excellent flavor, but also for their high content in valuable substances necessary for the body, especially in the case of a ve. They contain
- More than 70% fat;
- 18% protein;
- 3% carbohydrates.
Fats are composed of various unsaturated fatty acids, in particular linoleic acid, caffeic acid and no n-chlorogenic acid. The nuts are also rich in flavonoids, terpenes, quinonas, tannins, vitamins and provitamins, minerals and oilsets.
Nutritional value (100 g):
- KJ – 2700;
- Kcal – 650;
- Proteins – 18 g; Carbohydrates – 3 g;
- Carbohydrates – 3 g; fiber – 7 g;
- fiber – 7 gr; Fat – 100 gr;
- Fat – 80 gr;
- Water – 3 g.
The nuts in breastfeeding benefit the mother and the baby also for her rich composition in vitamins and minerals.
| Vitamin | Approximate quantity (mg/100 g) | Mineral | Approximate quantity (mg/100 g) |
| А | 20 IU | Iron | 3 |
| В1 | 0,1 | Calcium | 100 |
| В2 | 0. 15 | Magnesium | 9 |
| В3 | 1,1 | Match | 340 |
| В6 | 0,6 | Potassium | 430 |
| С | 1,3 | Sodium | 2 |
| Е | 0,8 | Zinc | 3 |
| К | 0. 003 | Copper | 1,5 |
| β-carotene | 0,1 | Manganese | 3 |
| Pantotenic acid (B5) | 0,7 | Selenium | 0. 005 |
| Folic acid (B9) | 0,1 | Omega 3 | 9000 |
| Omega-6 | 37000 |
Can an infant mother eat nuts?
Breast milk production is hard work for the woman’s body. Breastfeeding increases the energy needs of women by about 500 kcal per day. Breastfeeding also increases the needs of most nutrients, so it is important to follow a healthy and varied diet.
The intake of certain substances also affects the composition of milk (some nutrients are part of the milk, regardless of the amount consumed by the infant mother). It is very important that the diet contains sufficient amounts of proteins, calcium, iron and vitamins.
Group B vitamins intake is especially important. During breastfeeding its intake must be increased up to 3 times.
Infant mothers can consume everything to which they were accustomed before pregnancy and during it. If there are no allergies, nuts during breastfeeding will be a good natural food complement.
But if the baby is restless after breastfeeding and has digestive problems, it is likely to be due to the mother’s diet, which must be checked. It can be the first manifestations of allergies in the child.
The properties of nuts in the body of the mother infant
Once you know the positive effects of nuts, you will understand why it belongs to the group of superfoods. Consume only a few nuts 3 times a week will keep your health at bay.
What are the benefits of nuts during breastfeeding:
- Reinforcement of the immune system;
- Neutralization of free radicals;
- Cancer prevention, diabetes, heart disease and vascular diseases;
- Prevention of osteoporosis and atherosclerosis;
- Support the elasticity and strength of blood vessels, veins and arteries;
- Support digestion, regular feces;
- Balance intestinal microflora;
- reduce cholesterol;
- Pressure standardization;
- Improvement of skin and hair (hair loss is a frequent problem in infants);
- Prolonged satiety thanks to the gradual release of energy;
- Accelerated skin regeneration;
- Improvement of memory and attention;
- Reduction of stress impact on the organism, nervousness.
What is it for?
The (moderate) consumption of grain nuts reduces cholesterol levels, improves cardiac activity, regulates weight, has an antioxidant effect. Unfortunately, we only get 8% of the necessary daily dose of antioxidants. This is due to the fact that women (especially after childbirth) distrust the fat and calories of nuts. But this is unfounded. Only a handful of nuts will contribute to the body proteins, vitamins, unsaturated fats and minerals without risk of kilos.
An infant woman must consume the following substances:
- High quality natural vitamins. Nuts can provide the necessary vitamin complex.
- Omega-3 fatty acids. Docosahexaenic acid (DHA) is important for CNS, skin and eyes. The DHA is vital for the healthy development and functioning of the brain. It has been shown that adding DHA to child feeding improves the vision of babies. The lack of omega-3 fatty acids in the early stages of development is related to various types of behavioral problems, such as ADHD, learning problems and aggressiveness.
- Vitamin K. This vitamin is important for general health, especially bone strength and the immune system. It is normally only present in small amounts in breast milk.
How the presence of nuts in the diet favors health:
- Unsaturated fatty acids lower cholesterol levels and are good for the heart and blood vessels.
- Its high magnesium content favors the normal functioning of muscles and the nervous system. Magnesium also helps prevent cramps and improves the state of tooth enamel, which is often destroyed during pregnancy and lactation.
- Calcium is essential for bones.
- Zinc is important for the proper functioning of the immune system and the rapid healing of wounds.
- Vitamin B6 is useful for the proper functioning of the brain, mental activity.
- The combination of B vitamins, lecithin and phosphorus helps with stress, nervous exhaustion, depression (including postpartum).
- Copper favors the absorption of iron in the intestine, helping to prevent anemia.
- Due to their high nutritional value and low sugar content, walnuts are suitable for diabetics.
possible damage
Walnuts contain many nutrients and have an excellent taste. It is a healthy product that almost everyone can consume (except those allergic to nuts).
The healthiest way to consume them is to include them on the menu raw or lightly toasted in the oven at a temperature below 175 °C. Always dry toast them and never use vegetable oil (not even the healthiest). Roasting them in oil significantly increases the fat content, so cooked nuts may do more harm than good. They can increase the risk of cardiovascular disease, stroke, cause weight gain to obesity.
what to eat
A nursing mother can eat almost anything. No food is strictly prohibited. The following tips will help to adjust the diet, ensuring the maximum benefit from the products consumed, both for the lactating woman and for the baby.
Remember that nuts should not be eaten on an empty stomach. Be careful when buying them. Their high oil content makes them go rancid and spoil quickly. If you are greeted by a rancid smell when you open the package, never consume this product!
Avoid white sugar
When sugar is processed in the body, calcium is consumed. But an infant mother needs more calcium. Its lack can cause decoys, poor hair quality and skin. Sweetener nuts with honey or fruit instead of sugar. You can use Stevia to sweeten.
Beware of allergens and irritating foods
Among the foods that are known to cause allergies in children are citrus or exotic nuts. So give preference to “native” nuts, complemented with apples or other seasonal fruits.
Eat regularly
This rule applies not only to eat more frequently and in less quantity. It is also advisable to divide the nuts into several small portions and eat them throughout the day.
How much can you eat
The recommended dose of nuts is 20-35 g per day. If you are overweight after delivery, reduce the amount at 20 g. In other cases, the dose issue is not so acute, surely eat a handful a day.
With what to eat them to obtain the maximum health benefits
Nuts can be eaten raw or roasted. They combine well with vegetables and fruits. The nutrients of these foods complement each other, creating a literal vitamin pump.
Recipes to increase breastfeeding
Some recipes with nuts include sugar. A healthy, tasty, 100% pure and low calorie option is palm sugar. It is made thickening Savia de Palma and knows honey.
Nuts
- ½ l of milk
- 60 g of nuts;
- piece of vanilla;
- about 50 g of sugar (or less) or honey.
Slightly toast the nuts, pour over hot milk, add vanilla and sweeten. Let out about 15 minutes. If you don’t like vanilla, you can omit it.
This “infusion” of milk is also suitable for children, students and people who work mentally.
A tasty option for healthy breakfast – Gachas with nuts
This tasty and healthy dish is a great breakfast to start the day well.
- 30 g of oatmeal;
- ½ large banana
- ½ teaspoon of ground cinnamon
- 1 kiwi
- 1 teaspoon of chopped nuts;
- 4 whole nuts;
- 1 teaspoon of honey or arce syrup;
- water.
Soak the oatmeal in water throughout the night (about 200 ml for every 30 g of cereal). In the morning the cereals will have softened. Put them in a saucepan, add the cinnamon, chopped nuts and about 100-150 ml of water (porks more or less thick if desired). Stirring, bring to a boil. Let cool a little, add honey or arce syrup, banana slices, peeled kiwi slices and whole nuts.
Peanut honey
Mix 2 tablespoons of chopped nuts with 1 tablespoon of honey and 1 teaspoon of lemon juice. Remove, take 1 teaspoon a day.
Honey nuts
- 300g of walnuts in grain;
- 100 g of liquid honey;
- 4 tablespoons of icing sugar;
- 4 tablespoons of sunflower or olive oil.
Pour the nuts in grain on boiling water for a few minutes. Then, pour cold water on them and remove bitter skin. Put the nuts into a bowl, pour hot honey (no more than 40 degrees Celsius so that honey does not lose its reconstitutional properties). Leave infusion until the next day. Put the grains on a strainer to drain excess honey. Pass nuts through icing sugar. Put them in hot oil to caramelice.
This treat can also be given to children, it will be a good alternative to candies.
Contraindications and precautions
Despite all the positive effects on the organism, there can be an allergic reaction after the consumption of nuts. Therefore, it is better to start with a minimum dose (¼ of whole nut) or consult an allergologist.
The contraindications for the inclusion of nuts in the diet are biliary gallbladder problems. They can cause bile cramps.
How to keep nuts
Nuts are prone to the appearance of mold. Inappropriate storage is sufficient to provoke it. If you buy chopped nuts, keep in mind that they can contain low quality grains. If you consume nut contaminated with mold, you can enter toxins in your body.
Due to its high percentage of fat, nuts are rapidly raised. Therefore, if you need to store them for a long time, leave them with a peel, placing them in a closed container (to avoid the absorption of strange odors).
The nuts can be stored in the refrigerator or freezer, pearing them just before using them.
- Peeled grains are preserved in the refrigerator for 5-6 months in a closed container.
- Clean grains are preserved in the freezer up to 1 year.
- Dry fruits with shell are preserved up to 4 years in a dark and dry place at 5-15ºC.
- Honey grains – Expiration approx. 2 years.
In conclusion
Infant women have a greater need for energy and nutrient intake throughout breastfeeding. Its deficiency in the diet can have a negative impact on the quality and quantity of breast milk, on the health of the mother and the baby.
Therefore, during this period it is very important to follow a varied, healthy and balanced diet. All nutrients, vitamins and trace elements are better obtained from natural sources, such as nuts.
