The golden benefits when pregnant mothers eat walnuts must not be too strange. But what specifically are the positive effects of walnuts on mother and fetus? How to eat right? Let's find out.
Walnuts (Walnuts) have been confirmed by nutritionists as one of the best foods for pregnant mothers. Walnuts contain large amounts of omega-3 fatty acids, vitamins, minerals and antioxidants that help support fetal brain development and are beneficial for pregnant women. Specifically:
Walnuts are very good for pregnant mothers
The Vitamin E, Melatonin, Folate and Omega 3 fatty acids in walnuts are considered to be neuroprotective compounds, beneficial for cognitive function. They increase concentration, attention, promote thinking and creativity.
Omega 3 fatty acids are extremely abundant in walnuts to support the creation of nerve cells, improving brain signals for the fetus to develop smarter . Mother elected to eat walnuts also help mothers reduce stress, think positively, be flexible and have a better memory.
Walnuts are beneficial for the heart
Walnuts have been shown to help control and reduce bad cholesterol, improve the function of blood vessels, and reduce the risk of plaque accumulation in the arteries. Thereby helping to balance and maintain blood pressure, an extremely important issue in pregnancy. Pregnant women are prone to high blood pressure in the last 3 months and can be extremely dangerous and lead to miscarriage, premature birth, malnutrition. Maintaining a daily intake of walnuts can help pregnant mothers fight these problems effectively.
Weight gain is a common pregnancy phenomenon due to the addition of more food and richer nutrition. But gaining more weight than is necessary for the health of a newborn, no mother wants it. Instead of a diet that can cause a lack of nutrients for the fetus, pregnant mothers should eat walnuts because walnuts contain high amounts of calories, sufficient nutrients and satiety. In fact, walnuts also help control appetite and sweet cravings if you maintain 1-2 nuts per day.
Gastrointestinal problems are very common in pregnant women. Indigestion, flatulence, acid reflux are a part of pregnancy, especially in the last months of pregnancy as the pregnancy gets older. Eating walnuts can help pregnant mothers fight intestinal problems by providing intestinal probiotics that nourish good bacteria and support digestion.
Pregnant mothers often have flatulence, indigestion
The folic acid in walnuts is very important for pregnant women. This is a wonderful substance that helps prevent many birth defects in the fetus.
Walnuts are rich in polyphenols ellagitannins, which are converted by gut bacteria into urolithin. Urolithin has hormone-like properties that help reduce hormone-related cancers such as breast and prostate cancers. In addition, urolithin has anti-inflammatory properties that help reduce the risk of diabetes, rectal cancer.
Although walnuts are very good, walnuts are high in calories, fat and oil so they should only be eaten in limited, adequate amounts. According to nutrition experts, every day pregnant mothers should eat only 6-8 walnuts. If you abuse or eat too much will cause weight gain, excess fat, indigestion.
Salad with walnuts is a variety of nutrients and delicious
Walnuts can be eaten raw or roasted. Pregnant mothers can use walnuts as snacks or new flavors. Some recipes for walnuts can be crushed on salads, on ice cream, and fruit pickles to increase the delicious crunch. There are many types of walnut milk with attractive flavors on the market, pregnant mothers can refer and try, remember to pay attention to the level of sugar and calories in the diet.
Or you can drink walnut milk
It is important to note that walnuts are among the 8 most allergenic nuts in the world. Pregnant mothers should try a small amount first to make sure that they are not allergic to this food. Walnuts are also not suitable for mothers with chronic asthma because they can trigger asthma attacks.
With such great uses as above, walnuts should definitely be on the must-try menu of pregnant mothers. But each type of food has good and bad sides, mothers should eat in moderation and the right way to get the best effect.
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