Cashews are a popular tree nut that can be a healthy addition to a pregnant person’s diet when consumed in moderation. They are nutrient-dense, providing vitamins, minerals, and healthy fats that support both maternal health and fetal development. Current advice suggests that cashews are generally safe to eat during pregnancy unless an allergy exists, a shift from older recommendations that sometimes suggested avoiding common allergens.
Key Nutrients Cashews Provide
Cashews contain several micronutrients that are particularly beneficial during pregnancy. Iron helps support the increased volume of maternal blood required to supply oxygen to the fetus and the placenta. Adequate iron intake also assists in preventing iron-deficiency anemia, a common concern that can lead to fatigue.
Folate, a B vitamin, plays a role in the formation of the fetal neural tube early in the pregnancy, reducing the risk of birth defects such as spina bifida. Cashews also provide magnesium, a mineral that aids in various physiological functions, including regulating blood pressure and potentially reducing leg cramps. The healthy fats in cashews are largely monounsaturated and polyunsaturated, supporting the baby’s developing brain and nervous system. The nuts also offer plant-based protein, which is necessary for the growth of fetal tissues and cells.
Safety and Allergy Concerns
The primary safety concern regarding cashews, or any tree nut, is the risk of an allergic reaction. Tree nut allergies are often severe and can manifest with symptoms like itching, swelling, or difficulty breathing. If a pregnant person has a known allergy to cashews or other tree nuts, or a strong family history of such allergies, they should consult a healthcare provider before consumption.
For those without a pre-existing allergy, current research suggests that consuming nuts during pregnancy does not increase the risk of the baby developing a nut allergy later. Some evidence indicates that regular consumption by non-allergic mothers may be associated with a lower risk of certain allergies in the child. Improperly stored cashews can potentially be contaminated with aflatoxins, which are harmful toxins produced by mold. Selecting cashews from reputable sources and storing them properly in a cool, dry place helps mitigate this risk.
Guidance on Intake and Preparation
Cashews should be consumed in moderation, as they are calorie-dense due to their fat content, which could contribute to excessive weight gain. A recommended portion size is typically about one ounce, or a small handful, which translates to approximately 15 to 20 unsalted cashews per day. This serving size provides the nutritional benefits without adding an excess of calories.
The preparation method is also important for maximizing the benefits and minimizing risks. Unsalted cashews are preferable, as heavily salted varieties can increase sodium intake, potentially affecting blood pressure and fluid retention during pregnancy. Dry-roasted cashews are a suitable option, offering a balance of safety and nutrition, while raw or oil-fried varieties should be approached with caution. Cashews can be easily incorporated into the daily diet by adding them to yogurt, sprinkling them on salads, or consuming them as a simple snack.