Eating Cashew Nuts during Pregnancy-Benefits & Side Effects

There are many restrictions about the kind of food pregnant women should eat. Their diet undergoes many changes since not all foods are considered safe for the baby. However, unless you have been allergic to cashew nuts earlier, cashews for expectant mom can prove to be a great inclusion to the prescribed diet by the doctor, if the right precautions are taken.

Is it Safe & Healthy to Eat Cashew Nuts during Pregnancy?

Yes, it is considered safe to consume cashew nuts during pregnancy as long as you observe the necessary caution. It is extremely difficult to resist the rich taste and the crunchy flavour of cashew nuts. The fact that they provide such a great mix of nutrition and mouth-watering taste makes them even more alluring. If you take a few precautions while eating cashew nuts during pregnancy, these nutritive nuts can be safely consumed without fear of side-effects.

Doctors and gynaecologists across the world assure the safety and health factors associated with the consumption of cashew nuts. A baby’s development needs plenty of calcium, vitamins, zinc, etc., and cashews can provide many of these nutrients with ease.

Are Cashews Good for a Pregnant Woman?

“Can we eat cashew nuts while pregnant?” Doctors and gynaecologists are routinely asked this question by anxious mothers-to-be, and the answer to it is quite simple and straightforward. Cashew nuts are a great natural source of proteins, carbohydrates, fibre, iron and vitamins, thus helping you and your growing baby in maintaining the essential dietary needs. So yes, eating cashews is good and safe for pregnant women.

Nutritional Benefits of Eating Cashew Nuts in Pregnancy

Cashew nuts are nature’s very own vitamin pills as every ounce (28 grams) of the cashew nut is packed with 9 grams of carbohydrates, 4.3 grams of proteins and 13 grams of fat. Here are a few advantages of cashews from the nutrition point-of-view:

  • Cashews have all the vitamins needed for the growth and development of the baby and are an ideal snacks during pregnancy
  • The anti-bacterial properties of cashews are helpful in fighting against infections
  • Pregnancy can be a difficult and tiring time for many women and the rich energy source that cashews are can prove beneficial during this time
  • The high fibre content of cashew nuts is helpful to fight symptoms of constipation and diarrhoea
  • Every ounce of cashew contains 1.7 mg of iron. This can be a good food source to achieve the mandatory iron intake of 27 mg/day that a pregnant woman needs. By including cashews in your diet, you can fight anaemia which is the direct result of iron deficiency. Pregnant women are at high risk of iron-deficiency anaemia since the body needs to produce more blood for the baby inside you, and for this they need more iron
  • Cashews are magnesium-rich, and in conjunction with calcium, promote healthy bones. They serve as insurance against muscle spasm, high blood pressure, fatigue and migraine
  • One ounce of cashew nuts contains 9.8 mcg (micrograms) of Vitamin K. Pregnant women need 90 mcg of this vital vitamin every day to ensure that they do not suffer from excessive bleeding at this stage
  • The development of foetal blood cells is also accelerated if cashews, which are a good source of copper, are consumed during pregnancy. One ounce of cashew contains 0.6 mg of copper and can help in fulfilling a pregnant woman’s need of 1 gram copper every day

What Are the Benefits of Eating Cashew Nuts When Pregnant?

  • Cashew nuts provide essential vitamins and other nutrients that your baby needs during its growing phase
  • Cashews are known to prevent gum and tooth decay during pregnancy
  • Including cashews in your pregnancy diet helps maintain your lipid profile levels, especially if you are prone to gestational diabetes

Ways to Have Cashew Nuts in Your Pregnancy Diet

The importance of cashew in pregnancy is highly emphasised by nutritionists all around the world and hence it has to find a permanent place in your pregnancy diet too. This can be done without much fuss with the following tips:

  • An ideal way of consuming cashew nuts is to mix them with other dry fruits and create a wholesome snack

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

  • Add cashews to your sautéed veggies at the very end for a nutty taste or add them to your breakfast cereal.

  • They are an integral portion of cuisines like Indian, Thai and Mediterranean and can be added to chocolates and dessert as well.

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

Why is it Better for Pregnant Women to Choose Organic Cashews ?

Organic cashews, though smaller in size, are full of nutrients and tastier too. Since they are grown in a natural way without the use of herbicides, pesticides and insecticides, the original taste of the cashew 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.

Cashews also help 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.

Are There Any Harmful Effects Of Consuming Cashews During Pregnancy?

While cashews are packed with nutritional benefits, you could experience side-effects of consuming cashews if the quantity exceeds the recommended levels. You could gain excess weight if you consume cashews in excess as the calorie content in cashews is high. Pregnant women can also face kidney and gall bladder issues if consumption exceeds normal levels. This is because cashews contain oxalates that can get concentrated in your body fluids and trigger pregnancy complications.

Precautions to Be Taken While Eating Cashew Nuts

  • Make sure you consume plain cashew nuts as salted or masala cashews can have high levels of sodium which must be avoided in high amounts for pregnant women
  • It is recommended to eat not more than one ounce of cashew nuts during pregnancy per day as anything more can cause uneasiness
  • Make sure you do not consume cashews if you suffer from any cashew-related allergies. The signs could include sneezing, coughing, skin rash, inflammation of skin and indigestion
  • Eat organic cashews during pregnancy. They taste great and have all the essential nutrients packed in their small size
  • Always check with your doctor if it is okay to include cashew nuts in your daily diet during pregnancy


Cashew nuts can provide great benefits for pregnant women as long as they are consumed in moderation. Pregnancy is one of the happiest occasions of your life as you begin your family at this time. So, take all the necessary precautions about what you eat and drink and avoid anything that could cause harm to you and your baby.