11 Science-Backed Health Benefits Of Cashew Nuts In Pregnancy

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Nuts are an excellent source of vitamins and minerals. Many women may consider having cashew in pregnancy due to the nut’s rich micronutrient content. The type of food you eat during pregnancy can affect the fetus. Therefore, it is often better to consult a doctor before having a new food item. So, should you consult a doctor before having cashew nuts in pregnancy?

Read this post to learn about the benefits and precautions for consuming cashews in pregnancy.

Are Cashew Nuts Safe To Eat During Pregnancy?

Yes. Cashew nuts are safe to consume and make a great addition to the pregnancy diet, provided you are not allergic to them (1).

Cashews are a rich source of essential vitamins and minerals that help in the growth and development of your baby. To ensure better nutrition, consider choosing smaller-sized organic cashew nuts. These nuts are grown without pesticides, herbicides, or insecticides. They also retain their original taste. They also contain squaleneⁱCompounds in fish oil that possess antioxidant, anticancer, detoxifying, and hydrating qualities. , phytosterolsⁱNatural compounds in plants that can help reduce cholesterol levels. , tocopherolsⁱA form of vitamin E with significant antioxidant activity. which are beneficial during pregnancy.

During pregnancy, it is necessary to have the recommended amount of cashew nuts, neither too many nor too few.

How Many Cashews Should You Eat A Day During Pregnancy?

Cashew nuts are high in calories and fats. According to the Australian Dietary Guidelines, 30gm of various nuts can be consumed every day; it equals around 15 cashews (2, 3). However, it is always better to get an allergy test done before consuming cashews, to avoid any side-effects.

The following section gives an overview of the nutritional value of cashew nuts.

Nutritional Content Of Cashew Nuts

The nutritional value of cashews per 100gm of serving is as mentioned below (4):

Nutrients	Nutritional value
Magnesium	292mg
Potassium	660mg
Phosphorus	593mg
Zinc	5.78mg
Calcium	37mg
Iron	6.68mg
Folate	25mcg
Vitamin K	34.1mcg
Copper	2.195mg
Carbohydrate	30.19gm
Dietary fiber	3.3gm
Protein	18.22gm
Fat	43.85gm
Saturated fat	7.783gm

The amount of calories you get when you consume cashew nuts depends on how you eat them.

• 1 tablespoon cashew nut butter (without salt) = 94 calories (5).
• 1oz unsalted cashews (raw) = 157 calories.
• 1oz unsalted cashew nuts (oil roasted) = 165 calories (6).

Including the recommended amount of cashew nuts in your daily diet gives you and your baby several nutritional benefits.

What Are The Health Benefits Of Cashew Nuts During Pregnancy?

Here is how you can benefit from eating cashews during pregnancy:

1. It contains zinc, an essential mineral for immune system function and rapid cell growth in the fetus (7).

2. It contains significant amounts of calcium that could help strengthen the tooth and gums during pregnancy (8).

3. Folic acid helps prevent birth defects like spina bifidaⁱA congenital disorder where the spinal cord doesn't fully develop, leading to physical and neurological complications. in babies.

4. Cashew nuts are a good source of iron that helps promote red blood cell production and also fights fatigue and anemia.

5. Consuming cashew nuts in pregnancy could help maintain the blood glucose level, especially in the case of gestational diabetes.

6. It is rich in fiber and helps prevent constipation.

7. Cashew nuts are mainly good for underweight (BMI below 18.5 before pregnancy) women who want to gain steady weight during pregnancy, as these nuts are rich in calories and fats (9).

8. Consuming cashew nuts during pregnancy reduces the risk of allergies in the fetus (10).

9. Loaded with magnesium, it prevents muscle cramps, headaches, and migraines (11) (12).

10. Cashew nuts are a good source of vitamin K that promotes blood clotting in pregnant women. It is also essential to prevent the fetus from the risk of a bleeding disorder called vitamin K deficiency bleeding (VKDB) or hemorrhagic disease of the newborn (HDN) (13). These nuts are packed with potassium which helps maintain the blood pressure level by neutralizing the adverse effect of sodium (14).

11. These nuts are a good source of protein that helps in amino acid production and cell repair during pregnancy.

If you like munching on cashews, and eat a bit too many, you may have to deal with certain risks as well.

Possible Side Effects Of Cashews During Pregnancy

Overeating of cashew nuts can lead to health problems such as:

1. Excess weight gain

Cashews, being rich in carbohydrates and fats, can lead to excess weight gain during pregnancy.

2. Allergy

Cashews in nuts contain traces of a component called urushiol (15) (an oily organic compound with allergic properties), which can cause itching and rashes on the skin. It is the reason that cashews are never sold in the shell.

3. Gallstone and kidney stone issues

Cashews contain oxalatesⁱA natural substance found in many foods, may be responsible for the formation of crystals in the urine. in a considerable amount (16), which gets absorbed in the body fluids causing gallbladder and kidney stone issues (17).

4. Cardiovascular problems

Cashews also contain some amount of saturated fats. If these nuts are consumed in excess, it can increase the cholesterol levels, leading to cardiovascular problems (18).

5. Increase blood pressure

Overeating salted cashews can increase the sodium intake which worsens the blood pressure, and put pressure on the arteries, heart, and kidneys. It also increases the risk of preeclampsia.

If you are allergic to cashews or think you may be, it is best to stay away from them. Next, we tell you how to identify an allergic reaction to cashew nuts.

What Are The Symptoms Of Cashew Nut Allergy?

Here are some symptoms of allergic reactions triggered by cashew nut consumption (19):

• Abdominal cramps
• Nausea or vomiting
• Abdominal pain
• Trouble swallowing
• Itchiness in the eyes
• Diarrhea
• Itchiness in the throat or mouth or skin

• Nasal congestion/ runny nose
• Shortness of breath
• Anaphylaxis (it is a severe allergic reaction that puts the person in shock, but it is a rare condition) (20)

Here is a list of foods that might contain cashew and should be avoided if you are allergic:

• Mixed nuts
• Pesto sauce
• Snack mixes
• Cashew nut butter
• Sweets and candies
• Asian meals
• Ice cream
• Cakes
• Nut brittle
• Chocolates

Read below to know the ways to avoid any side effects of cashew nuts during pregnancy.

Precautions To Be Taken While Eating Cashew Nuts During Pregnancy

The following are some precautions you must take while consuming cashews:

• Consume plain cashews and not the salted or seasoned ones. It can limit the intake of sodium during pregnancy.
• Do not take more than one ounce of cashew nuts in a day as it can worsen hypertension and cholesterol.
• Consult with your doctor before adding cashews to your diet to ensure that you incorporate these nuts according to your specific trimester requirements.

If you are allergic to tree nuts, avoid cashews entirely. Otherwise, include them in the diet for health benefits.

The following section gives you ideas on how to include cashew nuts in your daily pregnancy diet.

Ways To Add Cashew Nuts To Your Pregnancy Diet

Here are some tips to include cashew nuts in your diet:

• Mix cashews with other dry fruits to make a healthy snack. Munching on dry fruits during pregnancy may help you maintain your energy levels throughout the day.
• Make cashew butter by blending the cashew nuts and enjoy it as a spread or dip for fruits.
• Add it in your breakfast cereal or stir-fried vegetables.
• Include it in the chocolate, cake, sweets, and other preparations.
• Add cashews to maple syrup and use it as a topping for the breakfast cereal.
• Make cashew yogurt by blending cashew nuts, cinnamon, and dates. You can top it with berries of your choice and maple syrup.
• Make carrot cashew paste by blending carrot, cashews, fresh ginger lemon juice, and soy sauce to get a smooth paste. Top it with cucumber slices.

Illustration: Science-Backed Health Benefits Of Cashew Nuts In Pregnancy

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