8 Health Benefits Of Raw And Soaked Almonds During Pregnancy

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A research s t u d y concludes, “ R e g u l a r consumption o f peanuts a n d tree n u t s (almonds, w a l n u t s and s o on) i s linked t o reduced n u t allergies i n the b a b i e s (1).”

M o t h e r s – t o – b e are o f t e n asked t o avoid n u t s (be i t almonds, p e a n u t s , walnuts, o r any o t h e r s ) if t h e y had a history o f allergies i n their f a m i l y , to p r e v e n t the b a b y from d e v e l o p i n g nut a l l e r g i e s . But, t h i s is n o t the c a s e anymore a s there a r e findings t h a t prove n u t s to b e beneficial f o r the g r o w i n g baby ( 2 ) .

H o w e v e r , you s h o u l d be m i n d f u l of w h y , when, a n d how t o eat a l m o n d s during p r e g n a n c y . Though a l m o n d s enjoy t h e status o f superfood, d o they m e e t the n u t r i t i o n a l needs o f a m o m – t o – b e ? M o m J u n c t i o n helps y o u understand e v e r y t h i n g about a l m o n d s during p r e g n a n c y .

I s It S a f e To E a t Raw A l m o n d s During P r e g n a n c y ?

Y e s , it i s safe t o consume r a w almonds a s they a r e power p a c k e d with m i x e d nutrients r i c h in i r o n , calcium, f o l i c acid, a n d fiber. H o w e v e r , pregnant w o m e n should a v o i d eating a l m o n d s or a n y other n u t s if t h e y are p r o n e to a l l e r g i e s (3).

C a n You E a t Wet ( S o a k e d ) Almonds D u r i n g Pregnancy?

Y o u can e a t soaked a l m o n d s , unless y o u are a l l e r g i c to t h e m . Soaked a l m o n d s release e n z y m e s that h e l p in d i g e s t i o n and i n c r e a s e the n u t r i e n t value o f the n u t . Soaking t h e m overnight e a s e digestion a n d aid i n the r e m o v a l of b r o w n skin t h a t usually c o n t a i n s tannin, a n d tannin i s known t o reduce n u t r i e n t absorption ( 4 ) .

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A r e Soaked A l m o n d s Better T h a n Raw?

T h o u g h both t h e forms a r e healthy, s o a k e d almonds a r e always t h e better o p t i o n . And, b e l o w we g i v e you r e a s o n s (5).

1 . Degenerates p h y t i c acid:

P h y t i c acid p r e s e n t in p l a n t s i m p r o v e s the life of n u t s and s e e d s . But, i t also s l o w s down t h e absorption o f essential m i n e r a l s in o u r body. T h e r e f o r e , too m u c h phytic a c i d can c a u s e mineral d e f i c i e n c y .

S o a k i n g nuts r e m o v e s phytic a c i d and r e l e a s e s phosphorus t h a t is g o o d for b o n e health, a n d easydigestion.

2 . Neutralizes e n z y m e inhibitors:

O n soaking n u t s along w i t h salt, e n z y m e inhibitors a r e neutralized, a n d beneficial e n z y m e s are r e l e a s e d increasing t h e bioavailability o f vitamins i n nuts.

T h e enzyme i n h i b i t o r s especially h a l t the g l u t e n degenerating e n z y m e s . But o n neutralization, e n z y m e s that h e l p in g l u t e n breakdown a r e released a n d ease t h e process o f gluten d i g e s t i o n . It d i g e s t s the g l u t e n before r e a c h i n g the g u t thus m a k i n g digestion e a s i e r than w i t h dry n u t s .

3 . Neutralizes t a n n i n :

T a n n i n offers a yellowish t i n g e to t h e nuts a n d gives a bitter t a s t e . However, i t is w a t e r soluble, a n d when s o a k e d , it d e g e n e r a t e s and r e d u c e s the b i t t e r taste, m a k i n g the n u t s taste s w e e t e r .

S o a k e d or u n s o a k e d , almonds, i n general, o f f e r several b e n e f i t s during p r e g n a n c y .

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W h a t Are T h e Benefits O f Almonds D u r i n g Pregnancy?

A l m o n d s are p a c k e d with g r e a t nutrients e s s e n t i a l for t h e mother, a n d the g r o w t h and d e v e l o p m e n t of t h e baby. T h e nutritional b e n e f i t s include:

1 . Folic a c i d prevents n e u r a l defects:

R a w or s o a k e d almonds a r e the b e s t sources o f folic a c i d (6) t h a t significantly h e l p s in t h e development o f the b r a i n and n e u r o l o g i c a l system o f the b a b y . Folic a c i d is a l s o essential t o prevent n e u r a l tube d e f e c t s in t h e baby ( 7 ) . During p r e g n a n c y , you w i l l require a b o u t 400mcg o f folic a c i d to m e e t the b a b y ’ s requirements ( 8 ) .

2 . Enhances m e t a b o l i s m :

C h i l d r e n born t o obese o r diabetic w o m e n have i n c r e a s e d chances o f developing o b e s i t y and m e t a b o l i c issues. A l m o n d s provide a healthy s o u r c e of c a r b s and d i e t a r y fat t h a t aid m e t a b o l i s m , and r e d u c e inflammation, o x i d a t i v e stress, a n d blood s u g a r (9).

3 . Prevents e x c e s s i v e weight g a i n :

P r e g n a n c y causes w e i g h t gain, a n d thanks t o the c r a v i n g s , it s o m e t i m e s gets d i f f i c u l t to c o n t r o l the w e i g h t . Almonds c a n keep y o u full f o r a l o n g e r time, t h e r e f o r e , lowering t h e risk o f unnecessary w e i g h t gain.

I n a r e s e a r c h study c o n d u c t e d on 2 0 obese w o m e n , who w e r e under h i g h – r i s k pregnancies, i t was f o u n d that c o n s u m i n g 2oz ( 5 6 g m ) of a l m o n d s every d a y offered s a t i e t y by r e d u c i n g the h u n g e r hormone g h r e l i n , and i n c r e a s i n g the a p p e t i t e – r e d u c i n g hormone l e p t i n . The o b s e r v a t i o n concluded t h a t almonds p l a y a g r e a t role i n improving s a t i e t y , lowering a p p e t i t e , and f a c i l i t a t i n g healthy w e i g h t gain ( 1 0 ) .

4 . Supplies i r o n :

1 o z of a l m o n d s contains 1 . 1 m g of i r o n , w h i c h meets 6 % of y o u r daily i r o n requirements. A s iron r e q u i r e m e n t is h i g h during p r e g n a n c y , especially i n the f i r s t trimester, y o u will s u r e l y get i t from t h e daily c o n s u m p t i o n of a d e q u a t e almonds.

5 . Protects t h e child f r o m future a l l e r g i e s :

A c c o r d i n g to a study, c o n s u m i n g nuts d u r i n g pregnancy w i l l protect y o u r child f r o m allergies l a t e r in life. Therefore, y o u can c o n s u m e a s a f e proportion o f nuts s u c h as a l m o n d s , and p e a n u t s to d e c r e a s e the p r o b a b i l i t y of a l l e r g i e s in c h i l d r e n (11).

H i g h nut i n t a k e is b e l i e v e d to b e inversely r e l a t e d to a s t h m a in c h i l d r e n , as n u t s contain v i t a m i n E a n d zinc, b o t h of w h i c h protect t h e child f r o m asthma ( 1 2 ) .

6 . Protein p r o v i d e s stamina:

A l m o n d s contain a good a m o u n t of p r o t e i n that p r o v i d e s strength a n d stamina r e q u i r e d for d e l i v e r y . The p r o t e i n also a i d s in t h e healthy d e v e l o p m e n t of t h e baby a n d keeps t h e mother’s w e i g h t under c h e c k .

7 . Fiber s t i m u l a t e s digestion:

B e i n g rich i n fiber, a l m o n d s help e a s e digestion a n d regulate b o w e l movements. T h e y also t r e a t constipation p r o b l e m s that a r e very c o m m o n during p r e g n a n c y .

8 . Calcium s t r e n g t h e n s bones:

O n e ounce o f almonds p r o v i d e s around 7 5 m g of c a l c i u m . It h e l p s lower t h e risk o f pre-eclampsia, a n d also a s s i s t s in b o n e formation i n the u n b o r n .

L e t ’ s look a t the n u t r i t i o n a l value o f almonds.

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W h a t Is T h e Nutritional V a l u e In A l m o n d s ?

E v e r y 100gof r a w almonds c o n t a i n the f o l l o w i n g nutrients ( 1 3 ) :

Nutrients	V a l u e per 1 0 0 g
Energy	579kcal
Protein	21.15g
Carbohydrate	21.55g
Fiber	12.5g
Sugars	4.35g
Calcium	269mg
Iron	3.71mg
Magnesium	270mg
Phosphorus	481mg
Sodium	1mg
Zinc	3.12mg
Thiamin	0.205mg
Niacin	3.618mg
Riboflavin	1.138mg
V i t a m i n B6	0.137mg
Folate	44mcg
V i t a m i n E	25.63mg

T h e benefits a n d nutritional v a l u e s are c o n v i n c i n g enough f o r you t o add a l m o n d s to y o u r diet. H o w e v e r , the n u t s will b e helpful o n l y if e a t e n in a limited q u a n t i t y .

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H o w Many A l m o n d s Can Y o u Eat P e r Day D u r i n g Pregnancy?

W h e t h e r raw o r soaked, y o u can h a v e up t o one o z , which e q u a l s one-third o f a c u p or a p p r o x i m a t e l y 23 a l m o n d s , as p e r the U S F D A . Try h a v i n g soaked a l m o n d s early m o r n i n g . You s h o u l d not e a t more t h a n the s u g g e s t e d quantity a s it c a n lead t o unpleasant e f f e c t s such a s weight g a i n and d i g e s t i v e problems.

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W h e n To E a t Almonds D u r i n g Pregnancy?

Y o u can e a t almonds t h r o u g h o u t pregnancy i r r e s p e c t i v e of t h e trimester. H a v e around t e n in t h e morning a n d ten i n the e v e n i n g , orchalk y o u r own p l a n as p e r your c o n v e n i e n c e .

B u t , do c o n s u l t a d o c t o r before i n c r e a s i n g the n u m b e r of a l m o n d s because h a v i n g too m a n y of t h e m might l e a d to s o m e side-effects.

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W h a t Are T h e Possible S i d e Effects O f Eating A l m o n d s In P r e g n a n c y ?

T h e s e effects a r e not s e v e r e and c a n be e a s i l y avoided.

1 . Overeating c a u s e s weight g a i n :

T h o u g h almonds i n c r e a s e good c h o l e s t e r o l levels i n the b o d y , eating t o o many m a y lead t o weight g a i n as t h e y contain h i g h calories a n d fats.

2 . Medication i n t e r a c t i o n s :

A l m o n d s are a rich s o u r c e of m a n g a n e s e where o n e ounce g i v e s around 0 . 6 m g of t h e mineral. M a n g a n e s e helps i n various b o d y functions. B u t a h i g h level o f the m i n e r a l poses t h e risk o f pre-term d e l i v e r y (14).

3 . Gastrointestinal i s s u e s :

I f you a r e eating a l m o n d s along w i t h a h i g h fiber d i e t , it c o u l d lead t o gastrointestinal i s s u e s such a s bloating, c o n s t i p a t i o n , and a b d o m i n a l cramping b e c a u s e your b o d y will n o t be a b l e to p r o c e s s too m u c h of f i b e r .

4 . Allergic r e a c t i o n s :

O v e r consumption o f almonds c a n trigger y o u r immune s y s t e m causing a n allergic r e a c t i o n . You m a y develop r a s h e s and b r e a t h i n g difficulties i n rare c a s e s .

5 . Vitamin E effects:

C o n s u m i n g a d i e t rich i n vitamin E containing a l m o n d s , whole g r a i n s , eggs, s p i n a c h , and m o r e can l e a d to h a r m f u l effects s u c h as b l u r r e d vision, d i a r r h e a , flatulence, a n d headache.

T h e r e f o r e , you m i g h t want t o take s o m e precautions w h i l e eating a l m o n d s .

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W h a t Precautions S h o u l d You T a k e While E a t i n g Almonds?

H e r e is w h a t you c a n do:

C o n s u l t your d o c t o r before p l a n n i n g to a d d almonds t o your d i e t .

C o n s u m e them i n a n a t u r a l state. A v o i d the o t h e r varieties f o u n d in t h e market s u c h as s a l t coated, s u g a r coated, o r chocolate c o a t e d almonds.

B u y almonds f r o m standard b r a n d s .

W a s h the a l m o n d s thoroughly t o wash o f f any h a r m f u l bacteria o n their s u r f a c e . Packaged v a r i e t i e s have f e w e r chances o f having b a c t e r i a l infection.

W h i l e you c a n have e i t h e r raw o r soaked a l m o n d s , below w e list a few w a y s in w h i c h you c a n include a l m o n d s in y o u r diet.

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H o w To A d d Almonds T o Your P r e g n a n c y Diet?

T r y these w a y s to i n c o r p o r a t e almonds i n your d i e t .

S o a k almonds o v e r n i g h t , and m a k e a f i n e paste t h e following m o r n i n g . Mix i t with a glass o f milk a n d consume i t fresh.

H a v e 10 t o 12 s o a k e d and p e e l e d almonds, a l o n g with a glass o f milk, a s your f i r s t meal i n the m o r n i n g .

M a k e a f i n e paste o f almonds t o get a l m o n d butter. I t is a wonderful s o u r c e of p r o t e i n s , healthy f a t s , fiber, a n d lowers b a d cholesterol. Y o u can e a t it w i t h toast.

F i n e l y dice t h e soaked a l m o n d s , and y o u can s p r i n k l e on d i f f e r e n t dishes s u c h as s a l a d s , oatmeal, a n d yogurt. I t gives a rich a n d crunchy t a s t e to t h e dish.

B a k e them a l o n g with h o m e m a d e muffin a n d bread r e c i p e s for a nutritional b o o s t .

Y o u do n o t have t o worry a b o u t eating a l m o n d s during p r e g n a n c y . If y o u have a habit o f having s o a k e d almonds a s the f i r s t thing i n the m o r n i n g , you m a y continue w i t h it d u r i n g your p r e g n a n c y as w e l l . However, b e mindful o f the q u a n t i t y you c o n s u m e . Anything t h a t is e a t e n beyond l i m i t s is h a r m f u l .

B e l o w we h a v e some f r e q u e n t l y raised q u e r i e s on c o n s u m i n g almonds d u r i n g pregnancy.

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F r e q u e n t l y Asked Q u e s t i o n s

1 . Is t h e skin o f almonds t o x i c ?

S k i n of r a w almonds i s edible a n d offers g r e a t nutrition. B u t make s u r e to s o a k them t o release e n z y m e inhibitors s o that i t eases t h e digestion p r o c e s s .

2 . Can y o u get c y a n i d e poisoning f r o m eating a l m o n d s ?

C y a n i d e poisoning i s rare a s almonds c o n t a i n trace a m o u n t s of t h i s toxin. A s you k n o w , there a r e two t y p e s of a l m o n d s – b i t t e r and s w e e t . The a l m o n d s we g e t and e a t are t h e sweet o n e s and t h e y contain l o w levels o f cyanide, b u t bitter a l m o n d s contain 5 0 times m o r e cyanide p e r nut m a k i n g them l e t h a l .

T o make i t simple, y o u need a b o u t 1,000 s w e e t almonds t o reach t o x i c i t y while y o u need o n l y 10 t o 30 b i t t e r almonds t o reach t h e lowest p o s s i b l e lethal l e v e l . Also, a n y form o f cyanide t h a t enters i n t o the b o d y system w i l l be e l i m i n a t e d within o n e day.

3 . Is i t good t o eat a l m o n d s on a n empty s t o m a c h ?

Y e s , you c a n eat a l m o n d s , , especially t h e soaked o n e s , on a n empty s t o m a c h . They b o o s t your e n e r g y levels b y absorbing n u t r i e n t s and o f f e r i n g rich p r o t e i n s that i n c r e a s e stamina.

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H a v e anything t o share o n the g o o d n e s s of a l m o n d s during p r e g n a n c y ? Feel f r e e to w r i t e to u s .

R e c o m m e n d e d Articles:

” I believe w o r d s have p o w e r . They a r e a p o w e r f u l tool f o r a c r e a t i v e soul. B e i n g a ‘ w o r d addict’, I express m y thoughts a n d contribute a r t i c l e s on h e a l t h , wellness a n d beauty. A p a r t from w r i t i n g , I l o v e listening t o gospel m u s i c and e n j o y observing n a t u r e in s i l e n c e . “

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