Pregnancy brings unique nutritional needs as your body works to support both you and your growing baby. Among the many food choices available, almonds in pregnancy serve as a nutrient-dense option that delivers essential vitamins, minerals, and healthy fats. These small yet powerful nuts can play a valuable role in supporting maternal health and fetal development throughout all three trimesters.
Understanding which foods benefit you during pregnancy helps you make informed choices for your health and your baby's wellbeing. This guide explores the benefits of almonds in pregnancy, how many you can eat safely, and easy ways to include them in your daily routine.
Why Almonds Work Well During Pregnancy
1. Nutrient Density in Every Bite
Almonds contain vitamin E, magnesium, calcium, iron, and protein, all supporting both maternal health and fetal growth. This combination of nutrients addresses several nutritional demands that increase during pregnancy.
The vitamin E in almonds functions as an antioxidant, protecting cells from oxidative stress. Magnesium supports muscle function, helps regulate blood sugar, and aids in the baby's development. Meanwhile, the calcium content contributes to bone formation for both mother and baby.
The high calorie content of nearly 600 calories per 100 grams helps you meet daily energy requirements without resorting to dense and unhealthy junk food.
2. Energy That Lasts
Pregnancy often brings fatigue, especially during the first and third trimesters. The healthy fats and protein in almonds release energy slowly, providing sustained energy rather than quick crashes. This makes almonds in pregnancy an effective snack choice when you need energy to help push through the days.
Key Benefits of Almonds in Pregnancy for Fetal Health
3. Supporting Brain Development
Almonds during pregnancy can support brain development, among other benefits
Almonds contain folate acid, which helps prevent birth defects, particularly neural tube issues affecting the spine. Adequate folate intake during pregnancy ranks among the most important nutritional priorities for fetal development.
While almonds only contain modest amounts of folate, they can be a great addition to leafy greens (eg. in salads) which contain higher levels of folate. Almonds also provide omega-3 fatty acids, essential for fetal brain and nervous system formation.
Research supports the connection between maternal nut consumption and child development. Studies show that eating tree nuts regularly during pregnancy can support child neuropsychological development and may reduce nut allergies in babies when mothers without allergies consume nuts.
4. Managing Weight and Cravings
Weight management during pregnancy requires balance. You need adequate nutrition without excessive weight gain. Almonds can help control weight by keeping you full longer while still providing much needed calories, reducing unnecessary weight gain. The combination of protein, fiber, and healthy fats creates satiety that lasts, helping you resist less nutritious snack options.
5. Iron for Energy and Blood Health
A large handful of almonds (around 37 grams) provides 1.1mg of iron, meeting 6% of daily iron requirements. Iron needs increase significantly during pregnancy, particularly in the first trimester. Adequate iron intake helps prevent anemia, a common pregnancy concern that can leave you feeling weak and tired.
Whilst almonds may not be your primary source of iron, it never hurts to get a little extra from other foods in your diet. This is doubly important if you are a vegetarian or vegan, and don’t get the majority of your iron from meats and seafood.
6. Bone Health for Two
37 grams of almonds provides approximately 75mg of calcium, which helps lower the risk of pre-eclampsia and assists in bone formation in the unborn baby. As your baby draws calcium for growth, maintaining your own bone density becomes important. Almonds in pregnancy assist in meeting these dual calcium needs.
How Many Almonds Should You Eat During Pregnancy?
The question of quantity matters when incorporating almonds in pregnancy. Eating too few means missing out on benefits, while eating too many can lead to excess calories.
You can eat up to 20 almonds per day when pregnant. Many sources suggest aiming for 5 to 10 almonds daily to satisfy cravings while providing important nutrients without excessive calories or fats. 37 grams, or approximately 23 almonds, can provide optimal benefits with few or no drawbacks.
Individual needs vary based on your overall diet, activity level, and specific health considerations. Start with a moderate amount and see how your body responds. If you have any concerns or specific health conditions, consult your healthcare provider before making significant dietary changes.
Best Ways to Eat Almonds During Pregnancy
Soaked Almonds
Almonds are best consumed by soaking them in water and peeling the skin before eating, as the skin contains tannin, which keeps nutrients locked inside. Soaking releases nutrients and enzymes useful for digestion. Roasted almonds also help release nutrients, and taste better to some.
To prepare soaked almonds, place them in water overnight. In the morning, drain and peel off the skins. The almonds will feel softer and taste slightly sweeter. Many women find soaked almonds easier to digest, especially during the first trimester when nausea can make eating challenging.
Raw Almonds
Raw almonds work well as a quick snack when you need something portable and convenient. Keep a small container in your bag for when hunger strikes between meals. Pair them with fresh fruit for a balanced snack that combines natural sweetness with protein and healthy fats.
Almond Milk
Almond milk serves as an excellent option for those with lactose intolerance. While it may not match the protein content of dairy milk, almond milk provides a dairy-free alternative that works well in smoothies, cereals, and recipes. Look for fortified versions that include added calcium and vitamin D.
Add to Meals
Incorporate almonds in pregnancy through various dishes. Sprinkle chopped almonds over yogurt or oatmeal for added crunch and nutrition. Blend them into smoothies for a protein boost and a rich flavor. Use almond butter on whole grain toast for a satisfying breakfast or snack. Add slivered almonds to salads for texture and nutritional value, and to meet folate requirements.
Important Considerations
Allergy Awareness
If you have related allergies or sensitive gut health, consult your doctor before consuming almonds. While nut allergies during pregnancy are a concern for some, current research suggests that consuming nuts when you have no pre-existing allergy may actually benefit your child.
If you have never experienced nut allergies before pregnancy, you likely will not develop them during pregnancy. However, anyone with a family history of severe nut allergies should discuss almond consumption with their healthcare provider.
Moderation Matters
While almonds in pregnancy offer numerous benefits, moderation remains important. Eating too many almonds can lead to weight gain, vitamin E toxicity, and digestive problems. Stick to recommended portions and remember that almonds should be part of a varied, balanced diet rather than your primary food source, particularly during pregnancy.
Quality Choices
Choose raw or lightly roasted almonds without added salt, sugar, or flavorings. These additives reduce the nutritional value and can contribute unnecessary sodium or calories to your diet. Premium quality almonds from reputable sources ensure freshness and proper storage conditions.
Try and find raw, high-quality almonds without any artificial additives
When to Eat Almonds During Pregnancy
Aim to eat around 20-25 almonds per day, having 10 almonds in the morning and 10 in the evening is a good plan, though this of course varies based on your eating habit. Try incorporating almonds as part of a balanced breakfast or as an afternoon snack to sustain energy levels throughout the day.
Avoid eating almonds immediately before bedtime. Like any food, consuming them too close to sleep can cause discomfort or interfere with rest. Space your last almond snack at least a couple of hours before you plan to sleep.
Final Thoughts
Almonds in pregnancy represent a simple, practical way to enhance your nutritional intake during this important time. Their combination of essential nutrients, sustained energy, and versatility makes them a valuable addition to a healthy pregnancy diet. Whether you prefer them soaked, raw, or incorporated into meals, almonds offer consistent benefits that support both maternal health and fetal development.
Remember that every pregnancy is unique. What works well for one person may need adjustment for another. Pay attention to how your body responds, maintain moderation, and consult with your healthcare provider about your specific nutritional needs. When chosen wisely and consumed appropriately, almonds in pregnancy can be part of a healthy, balanced approach to nutrition that serves you and your baby well.
At Eatabbly, we offer premium quality almonds and nut mixes perfect for expecting mothers seeking nutritious snack options. Our products use high-quality, non-GMO ingredients without artificial additives, making them a safe and delicious choice during pregnancy. Our almonds are roasted and salted (though we also have unsalted nut mixes), so keep that in mind and enjoy in moderation.
