The first three months of pregnancy are an important foundation stage for the development of the fetus. This is also the time when the mother's body undergoes many hormonal changes, easily tired, nauseous and changes in taste. While many pregnant women are advised to avoid many types of food, experts believe that supplementing the right group of nutritious foods is equally important, especially nuts.
According to Dr. Rashmi Dharaskar, senior obstetrician and gynecologist at Surya Mother and Child Super Speciality Hospital (Pune, India), some nuts rich in micronutrients can help meet increased nutritional needs in the first three months of pregnancy, while supporting early development of the fetus.
The role of nuts in early pregnancy
According to scientific studies published on the ScienceDirect system, the diet during pregnancy directly affects the long-term health of both mother and fetus. Among them, nuts are highly appreciated for providing many essential nutrients for the early stages of pregnancy.
Nuts contain a large amount of folate, omega 3 fatty acids, iron, calcium, magnesium, protein and fiber. These are all important micronutrients involved in the process of nerve tube formation, supporting the early development of the fetal brain, and also helping to balance hormones and maintain energy for pregnant women.
Supplementing nuts reasonably in the first months of pregnancy can contribute to reducing the risk of micronutrient deficiency, supporting the overall health of the mother and creating a solid foundation for fetal development right from the early stages.
Noodles recommended by experts
Sunflower seeds: Sunflower seeds are rich in folate, vitamin E and healthy fats, which help protect the fetal cells from oxidative stress. Folic acid is especially important in the first weeks to prevent neural tube defects.
Chia seeds: Chia seeds provide omega 3, protein and fiber, supporting fetal brain development and reducing constipation, a common problem in the first three months of pregnancy.
Pumpkin seeds: Pumpkin seeds are rich in iron, zinc and magnesium, which help boost immunity and reduce fatigue. Iron plays an essential role in increasing blood volume and preventing anemia in pregnant women.
Flax seeds: Flax seeds provide plant-based omega 3 and lignan, which help support hormone regulation during the period when the mother's body has many hormonal changes.
Gai oil seeds: Gai oil seeds are a complete source of protein, and are also rich in calcium and magnesium, which are necessary for bone formation and muscle function of both mother and fetus.
Watermelon seeds: Watermelon seeds contain iron, B vitamins and good fats, support red blood cell production, improve metabolism and reduce fatigue in the early stages of pregnancy.
According to Dr. Dharaskar, a small serving combined with these nuts every day can significantly improve nutritional quality and soothe some uncomfortable symptoms in early pregnancy.
How to use safe nuts
Pregnant women can grind seeds and mix them into milk, yogurt or porridge after cooking. Just one spoonful of seeds without seasoning per day is enough. In addition, seeds can be ground into powder to sprinkle on dishes or in small balls with honey to use during the day.
