Each food has unique nutrition facts that can be classified as good or bad in terms of health benefits it provides to the body. You should know about the nutritional facts of the food you consume especially for diet purposes. Before we talk about the health benefits of eating nuts during pregnancy, we will highlight some of the most famous nuts with their nutrition facts. So later you will decide which nuts are best to eat during the particular trimester.
Nuts contain some key nutrients that are necessary for your child’s growth. They contain good fat, protein, vitamin and minerals that pregnant women essentially require during every trimester.
Sadly, a few individuals eat nuts regularly: They account for much less than eight percent of each day’s antioxidant intake. That can be due to the fact people are fearful of the fats and calories in nuts. That’s a shame, due to the fact a small handful can % your weight loss program with filling protein, fiber, unsaturated fats, and important nutrients and minerals. Right here’s how your fitness blessings whenever you nosh on a handful of nuts.
Popular Nuts Nutrition Facts
Nuts are a good source of polyunsaturated fats, proteins and having a delicious taste that makes them a preferable snack. Most commonly eaten nuts are peanuts, almonds, walnuts, Brazilian nuts, cashews, and pistachio.
Average Calories from Nuts
Average 25 gm nuts provide over 130 calories and 5 gm of protein. People should be careful while eating in bulk because nuts can make them fat.
Almonds Nuts Nutrition Facts
25 gm of serving provides 144 calories, 12 gm fat, 5 gm carbohydrates, 5 gm protein, fiber 3 gm (which is almost equal to ¼ daily requirements). It is a good source of calcium and magnesium.
Peanuts Nutrition Facts
25 gm of serving provides 140 calories, 12 gm fat (polyunsaturated 4 gm, monounsaturated 6 gm), 4 gm carbohydrates, 6.5 gm protein, fiber 2 gm. It is a very good source of iron and magnesium.
Cashew Nuts Nutrition Facts
25 gm of serving provides 138 calories but varies according to different uses, 11 gm fat (polyunsaturated 2 gm, monounsaturated 6 gm), 8 gm carbohydrates, 4.5 gm protein, fiber 1 gm. It is a rich source of iron, magnesium and vitamin B6.
Pistachio Nuts Nutrition Facts
25 gm of serving provides 140 calories, 11 gm fat (polyunsaturated 3.5 gm, monounsaturated 6 gm), 7 gm carbohydrates, 5 gm protein, fiber 2.5 gm. It is a great source of magnesium and vitamin B6.
Hazelnuts Nutrition Facts
25 gm of serving provides 167 calories, 15 gm fat (polyunsaturated 1 gm, monounsaturated 11 gm), 4 gm carbohydrates, 4 gm protein, fiber 2.5 gm. It is a good source of iron, magnesium, vitamin B6 and vitamin C.
Brazil nuts Nutrition Facts
25 gm of serving provides 164 calories, 16.5 gm fat (polyunsaturated 4 gm, monounsaturated 5 gm), 3 gm carbohydrates, 3.5 gm protein, fiber 2 gm. It is a high-quality source of iron and magnesium.
Advantages of Eating Nuts during Pregnancy
If the myth of using nuts during pregnancy still exists, there is no proven claim that nuts can bring about food hypersensitivities in your unborn baby.
Vitamins requirements for a first trimester are vitamin B6 and iron which prevents morning sickness and maintains blood volume. Cashew, pistachio, and hazelnut are good sources of vitamin B6, also iron mainly comes from cashew.
Vitamins and minerals requirements for a second trimester are calcium, vitamin D, and Iron. Almonds are the main source of calcium which is extremely important for baby’s strong bones and teeth.
Vitamins and minerals requirements for a third trimester are vitamin K and iron. All nuts almost a good source of iron which is key for the growth of a baby. Pine nuts are a good source of vitamin K.
Nuts as a Snack during Pregnancy
Eating almonds in the morning could be a good choice. If you are pregnant and doing light exercises then you can eat peanuts before or even after your workout because it is an ample source of protein.
Nuts are known as a good healthy snack. You can add almonds, peanuts in your post-workout shake and even add them to the porridge to make you fuller up to 4 hours.
Nowadays nuts are used as butter such as peanut butter, almond butter, cashew butter which means you can have more options to make your breakfast more delicious and tasty. For example, slice in the morning and add one spoon of butter is a good idea. If you are looking evening snack then probably these butter can be used on biscuits as well. Peanut butter can also be included in your smoothie.
We can also obtain oil from nuts though it is too expensive like peanut oil and almond oil.
Nuts add incredible taste and nutritional value to cakes.
There are plenty of other foods that are incomplete without nuts like croissants, cupcakes, energy bars and lots of other bakery items.
If you are gaining too much weight during pregnancy, addition of nuts would be an excellent option because these can make up the deficiencies by providing the right amount of fats, proteins, fiber and essential vitamins and minerals. You must include a minimum of 25 gm serving of any nuts as a healthy snack in your diet plan. All calculations or percentages are based on the daily requirements of 2000 calories and these are the minimum nuts nutrition which you must consume to keep yourself healthy and active.
If you’re not allergic, go ahead and include nuts in your daily diet as a snack oy by sprinkling on some salads. Eating nuts during pregnancy will be useful advice that will raise the strength of your unborn child for the coming years.