The consumption of almonds for women during pregnancy and their nuances at different ages. Can almonds for pregnant women – benefits, damages and advice on the correct introduction in the diet. This material will take into account the chemical composition, the specific characteristics of its effect on pregnancy and recommendations for the selection and storage of almonds.
Chemical and vitamin composition of almonds
The man cultivates and consumes almonds for about 4, 000 years, mentions to this plant are found in the Old Testament. In 2018, the world production of this dry fruit amounted to the unprecedented figure of 1. 3 million tons. The product is popular and its demand grows every year, and the secret of its success is simple. The perfect combination of pleasant qualities of flavor and aroma with an extremely rich composition.
According to a recent study, almonds are champions among thousands of food investigated in terms of the most highly digestible combinations of hydrosoluble vitamins and proteins, fats and fa t-soluble vitamins, and metals. Together, the nutrient composition of these nuts is impressive. In 100 grams of nuts it contains the recommended daily dose
| Group B vitamins | |
| B1 | 16. 7 %; |
| B2 | 36. 1 %; |
| B6; | fifteen % |
| Vitamin E | 164 %; |
| Vitamin h | 3. 4 %; |
| Vitamin PP | 31 %; |
| Micronutrients | |
| potassium | 29. 9 %; |
| calcium | 27. 3 %; |
| silicon | 166. 7 %; |
| magnesium | 58. 5 %; |
| match | 59. 1 % |
| iron | 23. 3 %; |
| cobalt | 123 %; |
| manganese | 96 %; |
| copper | 14 %; |
| molybdenum | 42. 4 %; |
| chrome | twenty %; |
| zinc | 17. 7 % |
Properties of almonds for pregnant women
The nutrients of this dry fruit, given its relatively high availability for digestion, have a beneficial effect on most physiological processes.
During pregnancy, the stress of the organism of the future mother increases significantly, as well as the nutrient needs of the developing baby. That is why it is important to consume products of high nutritional value during this period.
What is its usefulness?
The answer to the question, which can be useful for pregnant women almonds, is an abundance of antioxidant substances. Neutralize free radicals that can damage cell membranes and alter the functioning of cells, tissues and organs. This is especially important during the gestation period, when the baby’s organic systems are forming and actively developing.
Also a regular consumption of sufficient protective substances reduces the negative effects on the woman’s body, since it acts in extreme mode. The abundance of oleic acid fats, one of the omega-9 unsaturated fatty acids, adds to almond consumption an important cosmetic advantage during pregnancy: the elasticity of the skin.
At the beginning of pregnancy
During this period of life, future moms must be very careful with their diet. Not only does it influence nutritional status, but also how they feel in general. In the first trimester of pregnancy there can be toxicosis of diverse gravity.
In the absence of individual intolerance, almonds can provide good service in this state. In 100 grams of these nuts there are 605 kcal, about 40 micrograms of folate (folic acid, vitamin B9), many proteins and fiber.
Until 12 weeks of pregnancy, its antioxidant properties and high nutritional value in small amounts are important, which convenient its consumption in case of toxicosis. The fact that the almonds are allowed or not for pregnant women in the first quarter depends on whether or not there is an allergic reaction to them and whether or not the woman is prone to develop allergies.
In the second quarter
The development of the fetus significantly affects the woman’s cardiovascular system. Increases the volume of blood per minute and increases the load of the heart. Blood glucose levels are another important point than the presiding clinic doctor begins to monitor closely.
The need for magnesium and potassium, which contain almonds, increases to maintain normal physiological processes. Magnesium correct insulin sensitivity and helps maintain the normal viscosity of blood plasma. Potassium is important to maintain electrolytic balance and intracellular acid, and also intervenes in the regulation of the heart wiring system.
In the third quarter
The last weeks of pregnancy are exploited by the fetus to accumulate iron in their body in order to satisfy the need to form a large number of red blood cells, after the transition to pulmonary breathing. Iron absorption in the human digestive system is a fairly difficult process. In particular, it is impossible without the presence of vitamins C and E, and sufficient levels of zinc are necessary for use by red blood cell progenitor cells.
Therefore, foods such as almonds, which combine these nutrients, must become an indispensable part of the diet of the future mother in the last weeks of pregnancy. Magnesium and potassium are also increasingly important, since during this period a late toxicosis can occur. It is characterized by an increase in blood glucose levels and the appearance of edema.
Pregnant women can only consume varieties of sweet almonds, without experimenting with bitter almonds, which contain tonsil. The main risk in the case of sweet almonds is the possibility of allergic reactions. However valuable these nuts are, they should not be consumed against the signals of the immune system.
In addition, overcome the recommended doses, even without the mother’s body developing an allergic response, can cause this type of reactions in the baby in the future.
How to choose the best almonds when buying
It is better to choose entire without treating almonds, since they retain the entire range of valuable nutrients. The peel protects the dry fruit from microorganisms, mold and sunlight.
If the choice is limited to the peeled product, the unrelated versions that retain the skin, rich in antioxidants, must be given preference. It is worth evaluating color, friability and, if possible, the smell of nuts. Also examining the useful life and real and recommended conservation conditions.
Toasted almonds lose more nutrients, but are easier to digest. And, of course, we must not be illusions about the benefits of the suga r-covered product or confectionery glaze.
How much can you eat
There is no doubt that almonds are very useful, but we must not forget that almonds are an oleaginous plant, and contain up to 60% fat. And weight gain is a heartbreaking theme for future moms. The recommended daily dose of almonds is only 28 grams. The weight of a nut grain ranges between 2. 8 and 3. 6 grams. Therefore, just consume a dozen grains.
Consumer options
The best option is to eat whole and raw almonds. They can also be added to Macedonias, milk and protein milkshakes, yogurts.
Contraindications
The main contraindication is the presence of allergies or a predisposition to them.
How to keep almonds
The high oil content of nuts makes it impossible to store them in the sun and with free access to air. Fats derived from oleic acid oxidize rapidly and deteriorate with ultraviolet light. For this reason, the best thing would be a tinting airtight closure container or a zipper bag.
In addition, depending on the degree of process process, there is a risk of mold. Therefore, the best place to save the almonds is a dark and dry place in the kitchen if they are with the shell or on the shelf of the refrigerator door if they have been peeled.
Precautions for use
Pregnant women should only consume a quality product, without strange odors and without the presence of bitterness in the taste. If the nut has been peeled, it is convenient to rinse it with hot water before consuming it. It is important to monitor how you feel after eating almonds to recognize a possible allergic reaction. The high oil content of nuts makes it impossible to store them in the sun and with free access to air. Fats derived from oleic acid oxidize rapidly and deteriorate with ultraviolet light. For this reason, the best thing would be a tinting airtight closure container or a zipper bag.
