Seeds and Nuts Recognized as a Pregnancy Super Food!

In “Super Foods for Pregnancy and Lactation” author Cathe Olson discusses the benefits of a diet rich in Nuts and Seeds during pregnancy. She cites that “Nuts and seeds are good sources of fiber, protein, minerals, and essential fatty acids” noting that flaxseeds, chia seeds, pumpkin seeds, and walnuts all contribute healthy amounts of omega-3 fatty acids, which are important for the developing baby’s brain and nervous system as well as for the mothers health. Nuts and seeds can be both be eaten raw or roasted, although for those women with allergies to peanut products, approximately 1% of the U.S. population, may want to avoid peanuts while pregnant or breastfeeding. Almond butter, cashew butter, pumpkin seed butter, or tahini (sesame seed butter) can replace peanut butter in sandwiches and recipes and makes a delicious year round substitution.

Also, studies have shown that the proper intake of Magnesium during pregnancy can help prevent pregnancy complications and the chart below shows that Seeds and Nuts offer a fantastic way to add it to your diet in a delicious and healthy way!

Some additional nutritional tips during pregnancy include avoiding fast and instant foods, eating fresh, raw fruits and veggies while adding nuts and seeds in small amounts. Eat frequently and in small portions using locally grown foods whenever possible. Always pack a lunch to insure proper nutrition outside fo the home and don’t forget to drink plenty of water! One final tip: microwaves are *not* a healthy way to cook!

Additional Resources:

Foods considered safe/recommended to eat during Pregnancy by TheFoodDoctor.com