On the right side, a pregnant woman is embracing her abdomen. On the left, a walnut is cracked open. Pregnancy - Walnuts

Can Walnuts Be Eaten During Pregnancy?

Walnuts nuts

Nuts and seeds include various beneficial nutrients. After finding out you’re expecting, you’ll have to go through many pages to figure out what’s safe and what isn’t safe. If you’re worried about eating walnuts while pregnant, we’re here to remove any fears. Walnuts, along with cashews and other members of the tree nut family, are delectable nutritious snacks. You should eat all parts of walnuts, including the skin and except the shells. The skin of walnuts contains about 90% of the walnut’s phenols. So, even if the skin has a small bitterness, don’t remove it. Now let’s get to our main question and see whether they are safe for pregnant women or not. 

Is Eating Walnuts While Pregnant Safe?

Pregnant women can safely eat walnuts, which are incredibly nutritious and safe to eat at any time. Walnut kernels look like a brain. However, it’s not the only reason to consume walnuts when pregnant.

Pregnant women can eat walnuts if they consume them in moderation, and it is one of the best nuts during pregnancy. How many walnuts to eat daily during pregnancy? Pregnant women should limit their walnut intake to 30 grams per day. A mother’s health and the health of her unborn child are at risk if she consumes too many walnuts.

What Are The Health Benefits Of Walnuts While Pregnant?

Pregnant women can reap the following benefits from walnut consumption. Let’s examine some of them. 

Omega-3 fatty acids

Both mother and fetus benefit from the omega-3 fatty acids found in walnuts. The fetus’s vision develops better because of the stimulation of brain cell activity that fatty acids provide.


There are several health benefits of eating walnuts because of their high arginine content. In this way, lowering blood pressure and controlling cholesterol levels are achieved.


Pregnant women and their unborn children are protected from free radical damage by the antioxidants found in walnuts, including quinone, juglone, tannins, tellimagrandin, copper, and vitamin E. Walnuts may boost the body’s ability to fight against diseases by strengthening the immune system.

A good source of folate

Folic acid, which helps the baby’s brain and nervous system grow, can be found in walnuts. It also reduces the baby’s risk of developing neural tube abnormalities and other birth problems.

Helps the induction of sleep

The third trimester is critical in terms of melatonin supplementation because sleep deprivation is common. Walnuts aid in melatonin production, a hormone that promotes a good night’s sleep.

Depression-fighting properties

When you’re pregnant, it’s normal to feel a little down and unhappy from time to time. The omega-3 fatty acids in walnuts and walnut oil, particularly alpha-linolenic acid, boost pregnant women’s physical and emotional well-being.

Control weigh

Walnuts, which are high in protein and fiber, are a quick and easy way to satisfy your hunger. The longer you eat, the less likely you will gain significant weight.

Copper source

Copper, which is abundant in walnuts, is essential for red blood cell synthesis, tissue healing, and fetal growth and development. If you want to know more, read this post about the benefits of walnuts for the brain

Side effects of walnuts during pregnancy 

Here are some probable side effects of consuming too many walnuts when pregnant.

  • Overconsumption of walnuts might cause diarrhea in pregnant women.
  • Walnut consumption can reduce iron absorption and, as a result, anemia over time.
  • Pregnancy can exacerbate a moderate sensitivity to walnuts. While pregnant, even little amounts of walnuts might result in skin rashes, lip swells, itching, dizziness, and asthma for those allergic to nuts.
  • The risk of bleeding during childbirth may be increased if pregnant women eat an excessive amount of walnuts.

How Can Walnuts Be Added to Your Pregnancy Diet?

Walnuts can be eaten in various ways, some of which are listed below.

  • Nuts can be added to salads or served as a garnish.
  • A rich and crispy flavor can be achieved by using walnuts in baked items, fruit and vegetable salads, meat and fish meals, and more.
  • Chop three to four walnuts finely and combine with two teaspoons of honey in a glass of water. It helps alleviate sleeplessness, tension, and headaches.
  • Slice a banana and dip it in honey before sprinkling it with chopped walnuts on top. In addition to satisfying your sweet desire, this dish will keep you full until your next meal.


You should eat walnuts during your pregnancy, but do so cautiously. Consume them in moderation for both flavor and health reasons. When in question or concerned that you may be allergic, consult with your physician first.

 Also, don’t forget to write a comment about your thoughts on eating walnuts during pregnancy, and follow us on social media!

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