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Walnuts During Pregnancy: Benefits & Side Effects Of The Brainy Nut!

Walnuts during pregnancy

Walnuts are always associated with health foods. If you are health conscious or a health freak these nuts are always recommended for you. Not just walnuts, even almonds are a great way of keep your body nutrition intact. It is advisable to consume nuts and dry fruits always especially during winters. But the question that arises is whether walnuts can be safely consumed during pregnancy? Consuming walnuts during pregnancy is really helpful. It is one of the best food item that contributes in the development of the brain of your child. I shall be throwing more light on this subject and shall be answering all your questions around it.

Table Of Content

  • Why have walnuts during pregnancy?
  • Why eat walnuts during pregnancy first trimester?
  • Why eating walnuts post delivery is good?
  • How to eat walnut in pregnancy?

Let’s first begin with the why is it good to have walnuts during pregnancy?

Why have walnuts during pregnancy?

Having walnuts during pregnancy is a good source of nutrition for both mother and the child. One of the major health benefits of walnuts during pregnancy is for your child. As per many doctors, eating walnuts during all 3 trimester is a healthy habit. In addition to walnuts, pistachios, cashews and almonds, all of these nuts are equally beneficial.

Health Benefits Of Eating Walnuts During Pregnancy

  • Walnuts which are known to be rich in Omega-3 fatty acids and proteins can help in the development of the eyes and brain of your fetus. Thus, making walnuts in pregnancy a must have nut. 
  • These nuts also contain plant sterols which can help in keeping a check on the blood cholesterol levels and increase the good cholesterol (HDL) levels in your blood. As we know that cholesterol levels are the major concern of ill health during and after pregnancy too. It can affect both the mother along with the baby. So walnuts during pregnancy can be natural way to keep cholesterol under control.
  • Consumption of walnuts in moderate quantities can also aid in maintaining the desired lipid profile during pregnancy.
  • Eating walnuts during pregnancy can provide the body with the nut oil, and it is found to be helpful in maintaining the function of endothelial cells, which line the blood vessels throughout the body system. They  have a major role by giving the blood vessels flexibility. Thus, inflammation of blood vessels can be controlled with regular consumption of walnuts, inflammations which is a common effect on pregnancy on the body. Also it is seen that conversely walnuts help in the control of blood pressure thus reducing the risk of pre-eclamsia during pregnancy.
  • Walnuts during pregnancy are a good source of proteins and fibre, these nutrients are quite necessary for an expectant mother. There are antioxidants found in these nuts which can help strengthen the immune system of an expecting woman. It is recommended that walnuts in pregnancy are had along with the brown skin. The main cause or reason for this being ninety per cent of the antioxidants found in these nuts are concentrated in its skin.

Why eat walnuts during pregnancy first trimester?

The essential nutrient for the development of the baby that is cooper is present in good amounts in this nut and thus making it a very beneficial nut during pregnancy. Eating walnuts in pregnancy first month will ensure that the unborn baby is growing at a very good phase and manner. Walnuts also contain polyphenols and copper which can help prevent damage from free radicals and cancer.

Intake of walnuts during walnuts during pregnancy first trimester comes with huge amount of health benefits.

Walnuts during pregnancy
Image courtesy: https://www.momjunction.com

Why eating walnuts post delivery is good?

After delivery of the child, many nutritionist and researchers recommend that mothers should consume walnuts. They say that consuming walnuts during post delivery helps to keep the postpartum depression at bay. So, one can continue eating walnuts post-delivery.

Walnuts in pregnancy also help regulate melatonin levels. A nutrient that induces sleep is present in the nuts and eating walnuts, that too during the third trimester, can be very soothing and essential as sleep becomes a major problem at that period. Walnuts being rich in omega 3 fatty acids and proteins they can make you feel full for longer and prevent you from eating junk and also their cravings , thus keeping your weight in proper level.

Walnuts during pregnancy can help with the levels of red blood cells as walnuts contain copper which is required for the formation of red blood cells. It also helps repair tissues and breakdown sugars thus keeping your calorie content in the body at a good level  and reduce the risk of gestational diabetes

Eating walnuts during pregnancy first trimester helps with the manganese level in the body. Manganese is known as crucial nutrient required for the development of baby’s bones and cartilage. These nuts provide daily required amount of manganese that too with just one serving of walnut.

How to eat walnut in pregnancy?

Walnuts are one of the most beautiful looking nuts shaped as the human brain. It is not only shaped as the human brain but also plays an important role in the development of the brain of your baby and consuming nuts during pregnancy is helpful for the mother too. It is also found through many researches that mothers who have been consuming walnuts during pregnancy their baby’s have lesser possibility of  having a nut allergy. Walnuts can be consumed as it is too.

  • But for a person who has been facing the problems of morning sickness and the nuts seem to be included in the foods that also gets out during these bouts of nausea you can try including walnuts in small portions with a spoon full of honey in it.

As we have seen before walnuts can be helpful during sleep troubles and insomnia too. This mixture of honey and walnut is helpful for that too.

  • Walnuts can also be had with a slight lemon zest or lemon skin extract with a glass of warm water. This will help in women who have troubles of Anemia during pregnancy.
  • Lastly walnuts can be made into powdered form along with all  the other dry fruits and the mixture can be consumed along with the milk every day. This will help with the taste too.

These are a few ways as an answer to the question of how to eat walnut in pregnancy. If you have any other forms in which you like your walnuts please do share it with us.

If you are willing to pick fresh walnuts for consumption during pregnancy, here’s an option to buy.

walnut during pregnancy


So folks this was a small gist of the brainy nut which has a load of good properties which will help you as well as the development of your baby. But like any other nut this nut too must be consumed in adequate and moderate amounts only.  If you have had any nut allergies prior to the pregnancy please do consult your doctor before you have them. Nut allergies can get elevated during pregnancy so be very careful and conscious while doing so. I’ll recommend that you must check with your doctor before consuming it.

Happy parenting!!

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Dr. Krutika Kumaresan
Dr. Krutika Kumaresan MPT is an Adult and Paediatric Neuro therapist.I am a mother of a beautiful baby girl. She is the most precious thing to have happened to me. Motherhood in the eyes of a medical professional is completely different. Very often I find myself in a dilemma when she is sick I become frozen and panicked. As a first time mother it is sometimes overwhelming and full of surprises. Yes being in medical professional helps me tackle a few things here and there but what I have learnt through the journey so far is it’s okay to not know or being not able to decide for yourself. It’s okay if you seek somebody’s help. It doesn’t mean that you are weak or don’t have enough knowledge it just means you are new at this and trying to do your best. It takes great courage to accept your short comings and learn about it in the process. As a mother and as a medical professional I have just one advice and tip to all the parents out there do not ever try and compare your little one to other children. Every child is unique and is a blessing enjoy their childhood and let them be.                                                                                                                

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