What nuts can I eat during pregnancy?

Every future mother must follow a healthy and balanced diet to contribute enough vitamins and minerals to her body. Nuces should only be avoided in case of food allergy, since they can cause serious health problems and have a negative impact on the baby.

Nor is it advisable to prove unknown nuts; It is better to eat the proven varieties. Let’s find out what nuts can and cannot consume pregnant women and how are useful for the body of a pregnant woman.

Can nuts be consumed during pregnancy?

The nuts contribute to the organism fat and quality proteins. Unsaturated fatty acids are also important and protect the organism from harmful external factors. The consumption of nuts gives feeling of satiety, guarantees hair quality, nails and teeth. Unfortunately, nuts are usually too expensive, unless you grow at home.

What nuts are good for pregnancy

The best nuts are what you know personally. Nuts and hazelnuts cultivated in our country are very good during pregnancy. Almonds also have interesting qualities, which are characterized by their high protein content.

They are ideal for a wide variety of desserts. Anacardos and pairs are also useful. They are also popular in our country, peanuts, which resemble other types of nuts, but are not (they belong to legumes).


Peanuts are an excellent snack, rich in proteins, niacin, monounsaturated fats and folic acid. The high amount of vitamin E is excellent together with the DHA (Docosahexaenic acid), which protects the baby brain cell membranes.

But choose roasted peanuts without salt or natural with shell, which contain more antioxidants.

Nutritional value (100 g):

  • KJ – 2400;
  • Kcal – 560
  • Proteins – 20 g; Carbohydrates – 19 g;
  • Carbohydrates – 19 g;- Fiber – 10 g;
  • fiber – 10 g; Fat – 10 g;
  • Fat – 48 g;
  • Water – 2 g.
  • Omeg a-3 – 4 mg;
  • Omeg a-6 – 15000 mg.

Vitamin and mineral composition table:

Minerals Quantity (mg/100 g) Vitamin Quantity (mg/100 g)
Iron 3 В1 0,5
Calcium 50 В2 0,3
Magnesium 160 В3 15
Zinc 3 В6 0,5
Copper 1 В5 2
Manganese 2 В9 140
Selenium 0. 008 Е 9


Nuts are a rich source of Omega-3 that contributes to the development of the child’s brain and CNS.

Nutritional value (100 g):

  • KJ – 2700;
  • Kcal – 600;
  • Proteins – 1 g; Carbohydrates – 6 g;
  • Carbohydrates – 6 g;
  • fiber – 7 gr; Fat – 100 gr;
  • Fat – 80 gr;
  • Water – 3 g.
  • Omeg a-3 – 8000 mg;
  • Omeg a-6 – 36000 mg.

Vitamin and mineral composition table:

Minerals Quantity (mg/100 g) Vitamin Quantity (mg/100 g)
Iron 4 А 19 UI
Calcium 90 В6 0,5
Magnesium 10 С 1,4
Zinc 4 Е 0,9
Manganese 3 В9 0. 001
Selenium 0. 005 В5 0,8
Sodium 2 К 0. 003
Match 330 β-carotene 0. 011

Although nuts are beneficial, be careful with the amount you consume. They are fat and a high dose can cause stomach pain. In some people, phytic acid (present in all nuts) can reduce the absorption of minerals.


Wife fruits during pregnancy provide iron to the woman’s body. It is a very important substance that affects the production of chemicals in the brain, the formation of myelin, necessary for the proper functioning of the nervous system (central and peripheral).

Nutritional value (100 g):

  • KJ – 2300;
  • Kcal – 530;
  • Proteins – 19 g; Carbohydrates – 32 g;
  • Carbohydrates – 32 g; fiber – 4 g;
  • fiber – 4 g; Fat – 42 g;
  • Fat – 42 g; Fat – 42 g;
  • Water – 3 g.
  • Omeg a-3 – 60 mg;
  • Omeg a-6 – 8000 mg.

Vitamin and mineral composition table:

Minerals Quantity (mg/100 g) Vitamin Quantity (mg/100 g)
Iron 8 В1 0,5
Calcium 37 В2 0,4
Magnesium 300 В3 1,5
Match 600 В5 1,3
Potassium 650 В6 0,5
Sodium 11 В9 0. 30
Zinc 7 С 1
Manganese 2 Е 1
Copper 3 К 0. 37
Selenium 0. 23 Lutein 0. 25

Anacardos consumption can occasionally cause allergic reactions due to its anacardical acid content. Manifestations include pruritus, respiratory disorders, abdominal pain, vomiting and diarrhea.


Brazil’s nut is another product that answers the question of what nuts are good for pregnant women. It is a source rich in Selenium, whose lack can affect the development of the baby’s brain. In addition, it contains monounsaturated fats.

Nutritional value (100 g):

  • KJ – 2700;
  • Kcal – 650 g;
  • Proteins – 18 g
  • Carbohydrates – 9 g
  • fiber – 8 g; Fat – 65 g;
  • Fat – 65 g;
  • Water – 0. 1 g.
  • Omeg a-3 – 20 mg;
  • Omeg a-6 – 20, 000 mg.

Vitamin and mineral composition table:

Minerals Quantity (mg/100 g) Vitamin Quantity (mg/100 g)
Iron 3 А 2 UI
Calcium 160 В1 1
Magnesium 370 В2 0,1
Match 700 В3 1
Potassium 640 В5 0,4
Sodium 3 В6 0,4
Zinc 4 В9 0. 25
Manganese 2 С 0,8
Copper 2 Е 5
Selenium 1,9 Hill 30

The future mother should not fear an overdose of selenium. Its rich content has no adverse effects and is not even dangerous to health. But due to their high fat content, it is advisable to consume them in reasonable quantities.


Piñones are a source of protein, iron and other vital micronutrients for the formation of the baby’s brain. The pine nuts are cataloged as superfood for their high levels of hill, essential for memory and the capacity for permanent learning.

Nutritional value (100 g):

  • KJ – 2200;
  • Kcal – 550;
  • Proteins – 6 g; Carbohydrates – 3 g;
  • Carbohydrates – 3 gr;
  • fiber – 10 g; Fat – 10 g;
  • Fat – 65 gr.

Vitamin and mineral composition table:

Minerals Quantity (mg/100 g) Vitamin Quantity (mg/100 g)
Iron 3 А 30 IU
Calcium 10 В1 1
Magnesium 190 В2 1
Match 30 В3 4
Zinc 6 В9 53
Selenium 0,1 С 2
Potassium 540 В5 1

A special property of the pine nuts is their ability to cause a bitter aftertaste in the mouth. It is a rare phenomenon that cannot be predicted. The phenomenon is unpleasant, but not dangerous.

Almonds: benefits and losses

Including almonds in the diet of a pregnant woman is recommended for its high magnesium content. It is a necessary mineral for both the healthy development of the fetus and for the health of the future mother. Magnesium intervenes in more than 350 metabolic processes. That is why your recommended intake increases significantly during pregnancy. In addition, magnesium has the ability to relieve fatigue and exhaustion, it is considered a kind of ant i-stress mineral.

Nutritional value (100 g):

  • KJ – 2400;
  • Kcal – 560
  • Proteins – 20 g; Carbohydrates – 19 g;
  • Carbohydrates – 19 g;- Fiber – 10 g;
  • fiber – 12 g; Fat – 50 gr;
  • Fat – 50 gr;
  • Water – 1 g.
  • Omeg a-3 – 20 mg;
  • Omeg a-6 – 12000 mg.

Vitamin and mineral composition table:

Minerals Quantity (mg/100 g) Vitamin Quantity (mg/100 g)
Iron 4,3 А 9 UI
Calcium 220 В1 0,2
Magnesium 250 В2 0,6
Match 450 В3 0,6
Sodium 28 В5 0,5
Zinc 4 В9 28
Selenium 0. 031 Е 25
Copper 1 β-carotene 0. 007
Manganese 3 Lutein 0. 01

Almonds are especially known for their high oxalate content. They can cause kidney and gallbladder problems and hinder calcium absorption. Consequently, women are advised with renal dysfunction that limit their consumption of almonds.

Salty pistachios

Folic acid (B9) present in the pistachios. It is important for the formation of nucleic acids (the substances that make up the DNA), regulating cell metabolism. Antioxidants, in turn, protect the baby’s brain tissue from possible damage.

Nutritional value (100 g):

  • KJ – 2300;
  • Kcal – 550;
  • Proteins – 19 g; Carbohydrates – 32 g;
  • Carbohydrates – 24 g; fiber – 12 g;
  • fiber – 12 g; Fat – 50 gr;
  • Fat – 43 g; Fat – 43 g;
  • Water – 3 g.
  • Omeg a-3 – 250 mg;
  • Omeg a-6 – 13000 mg.

Vitamin and mineral composition table:

Minerals Quantity (mg/100 g) Vitamin Quantity (mg/100 g)
Iron 5 А 260 IU
Calcium 100 В1 1
Magnesium 120 В2 0,4
Match 500 В3 2
Potassium 1000 В5 0,9
Sodium 400 В6 2
Zinc 3 В9 0. 05
Selenium 0,1 С 3
Copper 1 Е 2
Manganese 1 К 0. 15

Due to its anacardial acid content, excessive pistachio consumption can cause allergie s-shaped damage. Picores on the skin, abdominal pain and diarrhea can also occur.


Avellanas (hazelnuts) are an excellent natural source of zinc, necessary for the construction of the brain structure, activating cognitive areas, areas that receive and process information.

Nutritional value (100 g):

  • KJ – 2600;
  • Kcal – 610;
  • Proteins – 17 g; Carbohydrates – 16 g;
  • Carbohydrates – 16 g; fiber – 13 g;
  • fiber – 13 gr; Fat – 50 gr;
  • Fat – 50 gr;
  • Water – 2 g.
  • Omeg a-3 – 89 mg;
  • Omeg a-6 – 7700 mg.

Vitamin and mineral composition table:

Minerals Quantity (mg/100 g) Vitamin Quantity (mg/100 g)
Iron 5 А 20 IU
Calcium 120 В1 1
Magnesium 150 В2 0,3
Match 300 В3 2
Potassium 6500 В5 1
Sodium 0,1 В6 1
Zinc 3 В9 0,1
Selenium 0. 025 С 7
Copper 2 Е 17
Manganese 7 К 0. 15

As hazelnuts have a high fat content, it is recommended to include them in smaller doses. In addition, it contains a moderately high percentage of phytates that preserve and protect nutrients. An undesirable effect of phytates is a possible interaction with digestive enzymes that cannot break down the foods that contain them.

Benefits of nuts for pregnant women

There are foods that should be part of the diet during pregnancy. They contribute to the body the substances that need the future mother and the baby. Among them are nutritional products, products of great nutritional value.

At the beginning of pregnancy

There is no clear answer to the question of what nuts are useful for pregnant women in the first quarter. All types are useful, mainly due to their iron content. This mineral is important for the development of the baby, its general growth. Its value also resides in adequate oxygenation. Its lack is very frequent during pregnancy and after childbirth. Together with iron, both at the beginning of pregnancy and before childbirth, it is advisable to take sufficient amounts of vitamin C.

In the 2nd quarter.

Omega 3 and 6 are among the most important substances that must be included in the diet during pregnancy. They intervene in the correct formation of the nervous system and the baby’s brain. They are important not only in the first and second quarter, but also in the posterior quarter.

Last trimester

If you include nuts in your diet in the third quarter, you can solve the constipation problems that most pregnant women suffer. They also provide oxygen to the brain, help with mental instability by strengthening the nervous system.

The nuts are very useful during flu and colds – they reinforce immunity, vitamins that contain effectively fight infection. Depending on personal preferences, different nuts agree.

What nuts are better: roasted or raw

Nuts are usually roasted at more than 145 ° C to give them more flavor. But thermal treatment makes them less nutritious. Tasted nuts have about 4 times less biological value than raw. Tostate destroys vitamin B1(thiamine), damages proteins, fats and other substances. But the toast, which implies a reaction of darkening, is not just a gourmet “fashion.”This process stabilizes fatty acids, thus avoiding that the nuts are rapidly stunned. But frying them in oil increases the fat percentage (so if you really want, it is advisable to fry them in a dry pan). But it is best to eat nuts in its natural crude form.

How often you should eat nuts

When we eat nuts, make sure they do not contain mold or other undesirable impurities. Preferably to a bio quality product or known origin. It is recommended that a future mother comma 30-50 g of nuts per day. It is advisable to divide the total ration into 3 smaller, and add them to the main dishes.

What nuts should not be eaten

The exceptions to the usefulness of nuts for the diet of a pregnant woman are nutmeg and black nuts (American). Due to the content of special substances that have adverse effects, they can cause adverse reactions of both the organism of the pregnant woman and the fetus.

How to choose and conserve nuts

Choose nuts in transparent containers. It allows to verify the presence of mechanically damaged grains. There is likely that there is a certain degree of superficial damage, but it is better not to buy a container with a high percentage of broken grains or nuts with deep damage to the shell. Also check that there are no live or dead pests or traces of them (for example, cobwebs).

The storage of nuts is delicate because they tend to root. Only nutritional nuts and with the intact shell are suitable for storage. The damaged or harvested nuts prematurely with an immature grain will not support storage, the grain will dry or be affected by the mold. Use these nuts immediately.

Fruits with visible mold traces, unusual spots and wrinkled grains must be discarded. The nuts with a shell that controls moisture and temperature have the longest life; At the same time, he does not let the air in, so the grain does not quickly stail.

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