HomePregnancyBenefits Of Nuts During Pregnancy - Complete Guide

Benefits Of Nuts During Pregnancy – Complete Guide


The most exceptional yet challenging phase of a woman’s life is pregnancy. Everyone is being particularly cautious with the expectant woman at this time, especially when it comes to what she should eat as the mother’s diet might have a direct impact on the child’s health.

When you are pregnant, what you eat becomes more important than ever. To support your baby’s growth and keep your own health strong, you need additional vitamins and minerals. Moreover, you need to consume more calories in the second and third trimesters since your body is working extra hard to keep both you and your baby healthy.

The average pregnant woman needs an additional 340 calories per day during the second trimester and 450 calories per day during the third trimester to maintain a baby’s healthy development. That is almost equal to the nutritional value of two snacks. And ideally, you want most of those extra calories to come from nutritious food.

That is where nuts become your friends. Given that they are a good source of protein, fiber, healthy fat, and minerals, nuts are a fantastic pregnant snack. 

Furthermore, because they are a nutrient-dense meal, you don’t need to eat a lot to satisfy your hunger, which is great for women who suffer from nausea or who become full quickly near the end of their pregnancy.

Early in your pregnancy, it’s important and healthy for your body and you baby’s development to eat nuts. Their consumption has already been linked to smart and intellectual babies.

Nuts are tasty and are considered to be high in vitamins, minerals, proteins, and fiber. They are also a great, healthful substitute for salty and fried munchies. Pregnant ladies particularly benefit from them.

Let us discuss all there is to know about which are the nuts good for pregnancy, the benefits of nuts during pregnancy,  the ideal time to do so,  and the advantages and disadvantages of nut intake.

Why Are Nuts Called Superfood? 

Many people like eating nuts and seeds on a daily basis. But some people might not be aware of their high content of essential fatty acids, fiber, vitamins, and other minerals that make them nutritious as well. Despite the fact that many nuts are heavy in calories, some are called superfoods because of their high levels of antioxidants and minerals.

If nuts are called superfoods, then what are superfoods?

Many describe it as a nutrient-rich food with significant health advantages. However, it’s important to eat a variety of nuts to make sure your body gets all the vitamins and minerals it needs.

Health benefits of nuts include:

  • Regulated heart health and reduced risk of heart disease— Nuts contain unsaturated fats and may lower the ‘bad’ cholesterol.
  • Plant based— Nuts are appropriate for many diets and lifestyles because they are harvested from plants.
  • Hearty source of nutrients— Think fiber, vitamin E, magnesium, and copper.

Nutrients In Commonly Consumed Nuts (1 ounce)

Nut Calories Protein (grams) Fat (grams)
Almond 168 6.2 15
Cashew 161 4.3 13
Macadamia 201 2.2 21.4
Pistachio 160 6 13
Walnut 184 4.3 18.3
Peanuts 161 6.9 14


Are Nuts Good For Pregnancy? 

The question of whether or not eating nuts while pregnant is safe has generated a great deal of debate over the years. The uncertainty is mostly a result of worries about the precise timing of the development of food allergies in infants. However, new research suggests that consuming nuts while pregnant may actually help shield your developing child from later having nut allergies.

Maternal diet is a deciding factor in fetal brain development and can have long-term impacts since the brain goes through a number of complicated processes throughout pregnancy. The reported benefits might be attributed to the nuts’ high quantities of folic acid and, in particular, important fatty acids like omega-3 and omega-6.

However, as long as you are not allergic to nuts, eating nuts while pregnant is harmless. Additionally, they’re a fantastic method to acquire the nutrients you and your baby need owing to their variety of health advantages.

Benefits Of Nuts During Pregnancy

A pregnant mother’s nutrition is a determining factor in the baby’s brain development and can have long-term effects. 

Research suggests that eating nuts during pregnancy may lead to improved cognitive ability in children.

Almonds, walnuts, pine nuts, peanuts, and hazelnuts are just a few of the nuts that have several health advantages. Polyunsaturated fatty acids, as well as fiber, vitamin E, plant sterols, and L-arginine, are abundant in nuts and can lower the risk of a number of illnesses, such as hypertension, diabetes, and oxidative stress. 

Nuts are often abundant in fatty acids like omega-3 and omega-6, as well as folic acids, which are essential for neural development. Women who are pregnant need more omega-3 fatty acids than women who are not pregnant.  A handful of nuts consumed during pregnancy can lead to a buildup of these components in the baby’s brain’s frontal region, improving memory and other cognitive abilities. Studies show that eating nuts in the first trimester of pregnancy has long-term advantages for a child’s motor and cognitive development.

Nuts And Pregnancy Trimesters

Here is a detailed description of the types of nuts and nutrients that the body needs during each trimester:

  1. First Trimester Your need for protein also rises during the first three months of pregnancy, therefore it’s recommended that you consume at least 60 g of protein daily. Nuts like walnuts, almonds, cashews, and pistachios offer high levels of fiber, fat, and protein.
  2. Second TrimesterDuring your second trimester, you should stick to a moderate quantity of mixed types of nuts. This will make sure that you will have a simple and trouble-free pregnancy.
  3. Third TrimesterIt should come as no surprise that nuts must also be consumed throughout the third trimester. Pregnant women are thought to benefit considerably from walnuts in particular. They control melatonin release, which induces sleep and gives moms the much-needed rest they require during this trying time.

Which Nuts Are Good For Pregnancy?

You can gain health advantages from eating just about every kind of nut. However, here is our take on which nuts are good for pregnancy. These are:

  • Almonds

Almonds are a wonderful source of vitamin E and are high in minerals including copper, manganese, and phosphorus. Additionally, the benefits of almonds during pregnancy include –  aid with blood sugar, blood pressure, digestion, and a reduction in the risk of preeclampsia in pregnant women. 

Eating soaked almonds during pregnancy is the best way to consume their required nutrients. Just soak them in water and remove the skin before eating. Tannin, a substance required to preserve the almond’s nutrition sealed within, is present in the skin. The nutrients will be released after the skin is peeled off. 

  • Walnuts

You must include walnuts in your diet. Since walnuts are abundant in omega-3s, a substance that supports brain function, it is appropriate that they almost look exactly like the structure of the brain. are abundant in these common nuts.

 Walnut benefits in pregnancy include promoting brain growth and safeguarding the health of developing children’s brains. Additionally, Omega-3 fatty acids in walnuts tend to lessen brain oxidative stress. 

Pregnant women can consume three to four walnut kernels each day. You may eat walnuts fresh or after they have been slightly roasted.

  • Pistachios

Due to their high-fat content, some women might ask – are pistachios good for pregnancy?  The answer is yes. Minerals like zinc, iron, and selenium, as well as antioxidants like vitamin E, are abundant in pistachios. They are ideal for assisting with digestion since they are high in fiber. 

They also alleviate constipation, which can happen as a result of hormonal changes in the early stages of pregnancy. Pistachios also contain proteins, monosaturated fats, antioxidants, copper, B- Complex, all the elements which play a crucial role in providing nutrition to the mother and also helps in fetal growth (growth of tissues and muscles).  During pregnancy, four to five pistachios can satisfy the daily needs for calcium, iron, and folate.

  • Cashews

Cashews are among the healthiest nuts to eat during pregnancy. Your body may suffer during pregnancy, especially if you are prone to certain medical conditions. Because you may be unable to use pharmaceutical medicines to lower the risks, you should take advantage of this chance to do so in a healthy manner.

Cashew is full of fiber, calcium, zinc, iron, folic acid, copper, and magnesium. Cashews are also an excellent source of macronutrients and help maintain the  hemoglobin levels of a pregnant woman, protecting them against high blood pressure, tension, fatigue, and migraine. It also reduces the risk of fetal bleeding and helps in developing the baby’s blood vessels and nervous system. 

  • Macadamia Nuts

Macadamia nuts can be best defined as a little taste of the tropics plus a multitude of health benefits. Many expectant mothers believe that avoiding macadamias will lower the likelihood that their unborn child may develop a nut allergy. However, there is no need to do so. There is no proof that this works.

There are several advantages to eating nuts such as macadamias while pregnant, and the only reason a pregnant woman should avoid them is if she is allergic to them. Macadamia nuts include fiber, which aids with digestion, in addition to a wealth of vitamins and minerals. They can also decrease inflammation and assist in blood sugar regulation.

  • Peanuts

You may safely eat peanuts while pregnant if you are not allergic to them. For pregnant women, peanuts are really a healthy dietary option as they are high in protein and folate. Prenatal folic acid and folate assist in the development of the baby’s brain and spine and particularly helps to prevent birth defects  They also contain other priceless minerals including copper, and biotin. Peanuts might aid in weight gain if you are underweight while pregnant. They are calorie-dense foods that aid in maintaining a healthy weight. Additionally, Manganese found in peanuts helps in the development of fetal tissue and bone. It also helps in preventing premature contraction of the uterus.

Side Effects Of Nuts During Pregnancy

Although there are a few possible negative effects, nuts are typically safe to consume while pregnant. As nuts contain a lot of calories, eating an excessive amount of them may result in weight gain.

Additionally, women who are allergic to nuts should avoid them.

If you are expecting, it’s crucial to completely avoid all nuts if you have any nut allergy.

If eaten in excess of moderation, which is defined as more than 30 grams per day, nuts might occasionally result in indigestion and gas. Try eating fewer nuts or soaking them in water for an entire night if you suffer these adverse effects while pregnant.

Nuts contain a lot of calories, therefore it’s best to consume them in moderation. Especially if you’re watching your weight during pregnancy, you may want to limit your intake.


  • How many nuts should I eat in a day?

Since dry fruits have a high-fat content and calories, it is recommended that a pregnant woman should not eat more than 90 grams of dry nuts in a day during this time. It is important to watch what you eat during pregnancy since a lot of the baby’s health depends on what you eat. You should not consume any high-calorie foods during this time.

  • In which trimester are nuts good for pregnancy?

Nuts are a great source of nutrition, whether it is during the first, second, or third trimester. Whether it is almonds, cashew, pistachios, or walnuts, they are all loaded with nutrients. You can eat 60 grams of nuts during the first trimester, 75-85 grams during the second trimester, and 90-100 grams during the final trimester.


Intake of nuts during pregnancy can provide a large number of health benefits for the stability of the body. Nuts are high in fiber, and unsalted nuts make a good snack. But they do still contain high levels of fat, so eat them in moderation. 

Every pregnancy is different & unique and has its own special needs, and whether or not you can eat nuts during your pregnancy will depend to a large extent on your overall health. If you want to know if nuts will be good for your health or not, then consult your doctor. They will be your best guide to tell you about how many  you can consume daily.

Srujana Mohanty
She is the Managing Editor of Cogito137, one of India’s leading student-run science communication magazines. She's been working in scientific and medical writing and editing since 2018, also associated with the quality assurance team of scientific journal editing. Majored in Chemistry with a minor in Biology at IISER Kolkata, Srujana loves doodling and watching series.


Please enter your comment!
Please enter your name here

Exclusive content

Latest article

More article