Eating Cashew Nuts During Pregnancy – Benefits & Side Effects

If you are pregnant, you will get a lot of well-meaning advice regarding the food you consume. And with so much information to remember, you are bound to get overwhelmed! Before putting anything in your mouth, you will think twice and worry whether or not it is safe for consumption during pregnancy. There are certain foods that should be avoided during pregnancy, but then there’s a lot that you can eat! Thinking of foods other than whole grains and veggies, we have dry fruits and nuts. Cashew nuts are nutritious, crunchy, and an amazing snack option. But are cashews safe for pregnant women? We’ll learn about the relationship between cashew nuts and pregnancy. This article will tell you everything about eating cashew nuts during pregnancy.

Is Cashew Good for Pregnancy?

Looking for the answer to: Can pregnant women eat cashews? Yes, it is safe to consume nuts, including cashew nuts, during pregnancy, as long as you are not allergic to them and take the necessary precautions (1). It is extremely difficult to resist the rich taste and the crunchy flavour of cashew nuts. The fact that they offer a great mix of nutrition and mouthwatering taste makes them even more alluring. If you take a few precautions while eating cashew nuts during pregnancy, these nutritious nuts can be safely consumed without worrying about their side effects. For the healthy development of the baby, a pregnant woman needs to up her intake of calcium, zinc, protein, carbohydrates, fibre, iron and vitamins. And cashew nuts can provide you with all these necessary nutrients. Eat cashew nuts in moderation, and you will be fine.

How Many Cashews Can You Eat in a Day During Pregnancy?

A pregnant woman should limit her daily intake of cashews to 28 grams, as overconsumption of dry fruit can lead to hypertension and high cholesterol. The Australian Dietary Guidelines recommend a handful of nuts, about 15 cashews, in a day for adults (2).

Nutritional Value of Cashew Nuts

Cashew nuts are nature’s very own vitamin pills. Here’s the nutrition chart for 100 grams of cashews. 

Source: USDA (3)

Benefits of Cashew Nuts in Pregnancy

Pregnancy can be a difficult time for many women, but eating cashew nuts can provide instant energy. Cashews have all the necessary vitamins needed for the growth and development of the baby and are ideal snacks to munch on during pregnancy. 

Here are some health benefits of eating cashew nuts during pregnancy –

• Cashew nuts will provide essential vitamins and other nutrients that your baby needs during its growing phase.
• Cashew nuts are known to prevent gum and tooth decay during pregnancy.
• Including cashew nuts in your pregnancy diet may help maintain your lipid profile levels, especially if you are prone to gestational diabetes.
• A 2017 study indicated that when consumed in appropriate amounts by mothers, cashew nuts can enhance reflex development and improve memory in their offspring (4).
• Cashew nuts are rich in folate, which helps the foetus to develop and aids the formation of the heart and overall circulatory system.
• Mothers who consume cashew nuts regularly during foetal development have a lower chance of the child being allergic to cashew nuts (5).
• Cashews are infused with zinc, an essential mineral for rapid cell growth in the foetus (6).
• The potassium content in cashew nuts helps maintain the pregnant woman’s blood pressure.
• Cashew nuts are great for underweight (BMI below 18.5 before pregnancy) women who wish to gain steady weight during pregnancy.
• Cashew nuts help in amino acid production and cell repair during pregnancy.
• Eating nuts during early pregnancy has long-term benefits for a child’s motor and cognitive development.
• The antibacterial properties of cashew nuts can help fight infections.
• The high fibre content of cashew nuts can help fight constipation and diarrhoea.
• Cashew nuts can be one of the iron-rich foods that can help meet the recommended daily intake of 27 mg/iron when consumed with other foods. Pregnant women are at a higher risk of iron-deficiency anaemia. And they need more iron during pregnancy, which can be met by including cashew nuts in the pregnancy diet. Cashew nuts can thus help fight anaemia.
• Cashew nuts are a rich source of magnesium, which promotes bone and teeth health along with calcium. They provide relief from muscle spasm, leg cramps, headaches, high blood pressure, fatigue and migraine (7) (8).
• One ounce of cashew nuts contains 34.1 micrograms of Vitamin K. Pregnant women need 90 mcg of this vital vitamin every day to ensure that they do not suffer from a bleeding disorder called vitamin K deficiency bleeding (VKDB) (9).

Side Effects of Cashew Nuts in Pregnancy

While cashews are packed with nutritional benefits, some women may experience side effects if they eat them in excess.

1. Weight Gain

If you consume more than the recommended amount, you could gain excess weight as the calorie content in cashews is quite high.

2. Kidney Stone and Gall Bladder Issues

Pregnant women can also face kidney and gall bladder issues if consumption exceeds normal levels. This is because cashew nuts contain oxalates that can get concentrated in your bodily fluids and trigger pregnancy complications (10).

3. Nut Allergy

Cashews are part of the nut family and contain an organic compound called urushiol, which can cause allergic reactions (11). The compound may cause rashes or itching on the skin. This is the reason cashew shells are not advised to be consumed.

4. Heart Issues

Excessive consumption of cashews may raise cholesterol levels because they contain some saturated fat.

5. High Blood Pressure

Salted cashews are a favourable choice among people when snacking. However, overeating of salted cashews can increase the sodium intake, which can worsen blood pressure.

Ways to Include Cashew Nuts in Your Pregnancy Diet

Eating cashew nuts during pregnancy can contribute to your nutritional requirements. So here’s how you can include them in your pregnancy diet!

• An ideal way of consuming cashew nuts is by mixing them with other dry fruits and making a wholesome snack.

• You can add cashews to a blender to make cashew butter, which can be used as a tasty dip for fruits and veggies.

• You can add cashew nuts to your sautéed veggies at the very end for a nutty taste, or add them to your breakfast cereal.

• They are an integral part of Indian, Thai, and Mediterranean cuisine and can be added to chocolates and desserts as well.

• You could add cashew nuts to a syrup, which would make a wonderful topping for that breakfast pancake in the morning.

Why Should You Choose Organic Cashew Nuts During Pregnancy?

Organic cashew nuts, though small in size, are full of nutrients and tasty too! Since they are grown naturally without herbicides, pesticides, or insecticides, their original taste is retained, and they are healthier, too. Organic cashews are packed with a high concentration of copper, magnesium, phosphorus, manganese, carbohydrates and vitamins, thus making them an essential food for pregnant women.

They also help in the all-round growth of the foetus and supplement the mother’s body with the necessary nutrients needed during pregnancy. This versatile and healthy food is a must-have for pregnant women.

Precautions to Be Taken While Eating Cashew Nuts in Pregnancy

Here are some precautions you need to follow while consuming cashew nuts during pregnancy

• Make sure you consume plain cashew nuts and not the spicy ones. Salted and masala cashews have high levels of sodium in them, which must be avoided in high amounts during pregnancy.
• It is recommended not to eat more than one ounce of cashew nuts during pregnancy per day, as anything more can cause uneasiness.
• Make sure you do not consume cashew nuts if you are allergic to cashew nuts. The signs of cashew nut allergy could include hives, swelling in the lips, face, or tongue, itching sensation in the mouth, sneezing, coughing, nasal congestion, skin rash, inflammation of the skin, indigestion, and breathlessness (12). Watch out for these signs!
• Always check with your doctor if it is okay to include cashew nuts in your daily diet during pregnancy.

FAQs

1. What happens if I eat raw cashews during pregnancy?

Raw cashews with shells contain urushiol, a toxic oil that sometimes causes skin irritation and mouth blisters when ingested. Therefore, expecting mothers should consume steamed or roasted kaju in pregnancy.

2. Can consuming cashews in pregnancy lead to an increase in fetal weight?

Consuming cashew nuts is good for pregnancy, but eating excess cashews during this phase may lead to an increase in maternal weight. No studies suggest that it increases the foetal weight.

3. What does craving cashews in pregnancy mean?

Certain food cravings during pregnancy are caused due to hormonal and sensory changes, but they do not necessarily mean a deficiency or specific need. So, if you are craving cashews during pregnancy, it only means that they are more appealing or comforting.

4. Can I consume cashew milk or cream in pregnancy?

Cashews are a great source of plant protein and unsaturated fats, calcium, iron, vitamin B complex and D. Therefore, it is safe to consume cashew milk or cream during the pregnancy period.

Cashew nuts can provide great benefits for pregnant women as long as they are consumed in moderation. Your pregnancy journey is going to be one of the most important phases of your life, so be careful in everything you do. Take all the necessary precautions with regard to your eating habits; avoid anything that you think may harm your baby and have a healthy pregnancy!

Also Read:

Figs in Pregnancy
Raisins during Pregnancy
Eating Almonds in Pregnancy
Pista (Pistachios) when Pregnant
Consuming Peanuts during Pregnancy

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Sources References

1. Johns Hopkins Medicine – 5 Snack Foods to Eat While Pregnant

2. BetterHealth Channel – Nuts and seeds

3. USDA – Nuts, cashew nuts, raw

4. PubMed – Maternal intake of cashew nuts accelerates reflex maturation and facilitates memory in the offspring

5. Golden Gate Obstetrics & Gynecology – Can Eating Nuts During Pregnancy Lower Your Child’s Risk Of Allergies?

6. Pregnancy, Birth, and Baby – Vitamins and supplements during pregnancy

7. The Migrane Trust – Supplements for migraine

8. Cochrane – Interventions for leg cramps during pregnancy

9. KidsHealth Hauora Taitamariki – Vitamin K For Newborn Babies To Prevent Serious Bleeding

10. PubMed Central – Risk factors for gallstones and kidney stones in a cohort of patients with inflammatory bowel diseases

11. ScienceDirect – Urushiol

12. Children’s Allergy Doctors – Cashew Nut Allergy