What are the Health Benefits of Cashew Nuts During Pregnancy?
Getting pregnant can be the most exciting time you your life. However, most women find that they have to cut foods from their diet. It can be discouraging to have to learn a new diet and give up things you enjoy eating. You don't have to feel deprived while eating healthy. Did you know cashew nuts are great for expectant moms? It's true! There are tons of health benefits of cashew nuts during pregnancy.
Cashews pack a punch of nutrition including magnesium, vitamin K and iron. The blog Mom Junction reminds women that even though cashews are a powerhouse of nutrients, they should weigh the pros and cons of consumption individually. It also notes that over-consumption should be watched carefully. So, what are the actual health benefits of cashew nuts during pregnancy?
- Protein, Carbohydrates, Healthy Fat
- High Fiber
- Vitamin K
One of the health benefits of cashew nuts during pregnancy is a great dietary balance. A single ounce of cashews contains a staggering 4 grams of protein, 9 grams of carbohydrates and 13 grams of healthy fat. This mix gives your baby the basic nutrient profile it needs and is a great energy source for a pick-me-up during the day. This balance in cashews also satisfies your hunger quickly, so it makes a nice snack.
Higher fiber diets become necessary as pregnancy progresses to ward off annoying symptoms such as constipation.
One serving of cashews contains 1.7 mg of iron, which is great for supporting the increased blood flow and reducing anemia risk.
Another of the health benefits of cashew nuts during pregnancy includes Vitamin K, which helps prevent excessive bleeding during pregnancy.
Magnesium has the added benefits of controlling blood pressure, reducing headaches, migraines, tiredness and soreness experienced especially in the earliest and later stages of pregnancy.
You probably already know that calcium is essential during pregnancy for development of strong bones and teeth. Cashews help you get more of it without having to ingest more dairy. It is very important for women who are lactose intolerant to find these calcium-rich foods. Just more of the health benefits of cashew nuts during pregnancy.
Reduction in Pregnancy Symptoms
Some of the health benefits of cashew nuts during pregnancy also include help in reducing annoying symptoms.
- Lower blood pressure (less risk of pre/eclampsia)
- More energy
- Fewer headaches
- Easy snack to reduce cravings
- Fewer GI symptoms (diarrhea, constipation)
- Bland food for nausea
Research the Advantages
There are some other things to think about before deciding whether you want to include cashews in your diet during pregnancy. The health benefits of cashew nuts during pregnancy are always evolving. A study in JAMA, a Pediatric medicine journal looked at the consumption of nuts during pregnancy and the association between children developing nut allergies. The study found that ingestion of nuts during pregnancy actually reduced the child's risk of developing a nut allergy later on.
Another study in JAMA looked at the effect of increasing dietary magnesium on women at risk of developing type two diabetes. It found that magnesium actually had a preventative or protective effect, reducing the chance of developing diabetes. Gestational diabetes is a risk that many pregnant women have during pregnancy. Since cashews contain magnesium, they could prove to be helpful at keeping this harmful condition at bay.
Considerations Before Including in Diet
Here are some of the extra health benefits of cashew nuts during pregnancy and some things to think about.
The lipid (fat) profile in cashews may also be helpful in maintaining healthy cholesterol levels and warding off gestational diabetes.
Make sure to stick to the unsalted nuts. Too much salt during pregnancy can be very harmful and salted nut contain very high levels of salt.
Turning to cashews as a snack means you are decreasing the amount of unhealthy foods you are putting in your body like sugar.
Cashews are one of the super-foods everyone should add to their diet, but it seems as though they are especially great for expectant moms. You should consider cashew nuts when planning your pregnancy diet "do" list. Cashews are a good source of nutrition that can be carried with you anywhere as a snack and are a versatile additive to many dishes. It seems that the health benefits of cashew nuts during pregnancy far outweigh any possible downfalls. Now that you know that health benefits of cashew nuts during pregnancy, you can make sure you are staying healthy and take our free health assessment.