Women need to be mindful of what they eat during pregnancy as their bodies are vulnerable at this time and certain foods can cause an adverse reaction. Almonds or badam comprise essential fat, protein and important vitamins that are all required for healthy growth in each trimester. If the right amounts can be added to everyday meals, a healthy pregnancy is sure to follow.
The following are some of the frequently asked topics, questions and their answers regarding the benefits of badam in pregnancy.
Contrary to the belief that almonds are unsafe to consume during pregnancy, the fact is that they are safe and healthy if taken in moderation. Let us look at some of the aspects of badam in pregnancy which are beneficial. Almonds are rich in all the nutrients discussed below:
Raw almonds can be consumed as a snack or in meals, provided they are taken in moderation.
Nutrition Chart Of Almond (Amount Per 100 Gms):
(Source: National Nutrient Database)
From the above chart, we can see that there is a variety of nutrition packed in the small-sized almond!
Generally, women tend to abstain from consuming nuts and dry fruits during pregnancy due to their high heat and fat content.
The truth is, almonds are completely safe to consume during pregnancy. Rumours and myths that eating nuts during pregnancy render the unborn baby with nut allergies lack scientific basis. The only reason to avoid them is when you are allergic to them. If you are allergic to almonds or nuts in general, please consult a doctor before adding them to your diet. But if you were not allergic to them before pregnancy, chances are you will not be allergic even during pregnancy.
However, please note that excessive intake of raw almonds has been linked in some reports to premature delivery. Thus, moderation is paramount.
A safe and healthy way to consume almonds is by soaking them in water and peeling the skin before consuming. The skin contains tannin, a compound used to keep the nutrients locked in the almond. Peeling off the skin will release the nutrients. Enzymes useful for digestion are also released when the almonds are soaked.
Science has backed consumption of badam during pregnancy as safe. Here are some of the main health benefits associated with almonds:
A single ounce (28 gram) comprises 23 almonds on an average. Eating one ounce per day has been judged to provide the best benefit without any drawbacks.
In 1 ounce of almonds, there are 164 calories, 14.36g Fat (73%), 5.6g Carbs (14%) and 6.03g Protein (13%).
Mixing almonds with raisins and dates decrease the Pitta aggravation in blood. Pitta is present in the digestive tract and can cause heartburn and acidity when not maintained at the right level.
If you want a schedule on when and how many almonds to consume, 10 in the morning and 10 in the evening can be a good plan. Every individual is different, so build a plan that suits your body in consultation with the doctor.
Conclusion: Considering the numerous advantages that this nut offers, non-allergic pregnant women should definitely incorporate badam into their diets. Make sure to always eat them in moderation, as consuming too much can have bad repercussions. Try leaving the almonds soaked in water through the night. The benefits are much more compared to when they are dry. Space the consumption evenly and enjoy good health and a happy pregnancy.