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Women Wellness
Benefits Of Eating Pumpkin Seeds During Pregnancy: Discover The Power Of This Superfood For Mom And Baby!
Pregnancy is when a woman must focus more on her diet, ensuring that she and her developing baby obtain the essential nutrients, which means she must include nutrient-rich food in her diet. In the realm of healthy eating, pumpkin seeds are often overlooked by the mother and the baby. These small seeds are nutritional powerhouses and are a great source of important nutrients, providing a variety of advantages ranging from aiding fetal growth to enhancing maternal well-being.
They are high in iron, magnesium, zinc, protein, and omega-3 fatty acids etc., which assist fetal development, strengthen the immune system, lessen pregnant discomfort and promote better sleep, prevent neural tube problems and constipation during pregnancy, and preserve general health of the mother. Let's learn more about the benefits of eating pumpkin seeds during pregnancy now.
Table Of Contents
1. Can I Eat Pumpkin Seeds While Pregnant?
2. 10 Benefits Of Pumpkin Seeds During Pregnancy
3. Pumpkin Seeds Nutritional Value
4. What Nuts Should Be Avoided During Pregnancy?
5. Dietitian's Recommendation
6. The Final Say
7. FAQs
8. References
Can I Eat Pumpkin Seeds During Pregnancy?
Yes, you can safely eat pumpkin seeds during pregnancy, and they offer many health benefits. These seeds contain essential nutrients like iron, magnesium, protein, and omega-3 fatty acids, which support both maternal health and fetal development.
Folate, an essential nutrient required during pregnancy to help prevent neural tube abnormalities in infants, is abundant in pumpkin seeds. They also contain zinc, which strengthens the immune system, reducing the risk of infections.
Additionally, the magnesium in pumpkin seeds supports muscle function and helps prevent leg cramps, a common pregnancy discomfort. These seeds are also a good source of fibre, which helps with digestion and helps you prevent constipation, a frequent issue during pregnancy. Their healthy fats contribute to brain development in the baby.
Also Read: 7 Science-Backed Pumpkin Seeds Benefits For Female Fertility
10 Benefits Of Pumpkin Seeds During Pregnancy
So, pumpkin seeds help with pregnancy? Is it safe to eat pumpkin seeds during pregnancy? These should not be the questions to ask anymore because here is how pumpkin seeds work during pregnancy:
1. Supports Fetal Development
Folic acid, an important nutrient found in pumpkin seeds, helps prevent neural tube disorders like spina bifida. Folate is also essential for a developing baby's DNA synthesis and cell division.
2. Boosts Immunity
Throughout pregnancy, the immune system experiences modifications, increasing the vulnerability of expectant mothers to infections. The zinc present in ToneOp Care’s Pumpkin Seeds aids in enhancing the immune system, lowering the likelihood of infections and promoting overall well-being.
3. Prevents Anaemia
Pumpkin seeds, rich in iron, help produce haemoglobin, the protein required to carry oxygen in the blood, which is an absolutely necessary mineral during pregnancy. Iron deficiency or anaemia, which is common during pregnancy, can be avoided by eating foods high in iron, such as pumpkin seeds.
4. Promotes Healthy Digestion
Due to hormonal changes and pressure from the expanding uterus, pregnancy frequently causes digestive problems like constipation. Dietary fibre, which helps with digestion and encourages regular bowel movements, is found in pumpkin seeds.
5. Regulates Blood Sugar Levels
Many pregnant women are concerned about gestational diabetes. The low glycemic index, fibre, and good fats included in pumpkin seeds help control blood sugar levels and bring down the risk of gestational diabetes.
6. Reduces Leg Cramps And Muscle Pain
Leg cramps and muscle pain are common complaints among pregnant women due to increased weight and changes in circulation. Magnesium, found abundantly in pumpkin seeds, helps relax muscles and reduce the frequency of cramps.
7. Supports Heart Health
Heart health is critical during pregnancy, as the mother’s circulatory system works harder to supply blood to the fetus. Omega-3 fatty acids, which are abundant in pumpkin seeds, enhance cardiovascular health by lowering harmful cholesterol levels.
Also Read: Is Omega-3 Good For The Heart? 6 Benefits Of Omega-3 Fatty Acids In CVD Management!
8. Improves Sleep Quality
Sleep disturbances and insomnia are common during pregnancy. Pumpkin seeds have tryptophan, an amino acid that helps produce serotonin, which in turn promotes better sleep quality and relaxation.
9. Supports Healthy Weight Gain
Although it's normal to gain weight during pregnancy, it's crucial to keep a healthy weight. The healthy fats and protein content in pumpkin seeds provide essential nutrients without unnecessary empty calories, helping expecting mothers manage weight gain.
10. Enhances Skin And Hair Health
Hormonal changes during pregnancy are pretty common, too, and can lead to skin issues and hair loss. Pumpkin seeds' antioxidants and necessary fatty acids support hair development and skin health.
Also Read: Seed Cycling For Pregnancy, Menstruation, Ovulation And Women Wellness
Pumpkin Seeds Nutritional Value
Packed with vital minerals, pumpkin seeds—also called pepitas—are especially helpful during pregnancy. A handful of pumpkin seeds contains:
| Protein | Supports fetal growth and development. |
| Iron | Prevents anaemia and supports oxygen transport. |
| Magnesium | Promotes bone health and prevents muscle cramps. |
| Zinc | Supports DNA synthesis and fortifies the immune system. |
| Folic Acid (Folate) | Important for neural tube development and preventing birth defects. |
| Omega-3 and Omega-6 Fatty Acids | Essential for brain and eye development. |
| Fibre | Supports digestion and prevents constipation. |
| Antioxidants | Defend cells against inflammation and oxidative damage. |
What Nuts Should Be Avoided During Pregnancy?
Most nuts are safe and nutritious during pregnancy, but some should be consumed with caution. Avoid nuts that cause allergies, especially if you or your family members have a history of nut allergies. Common allergens include peanuts, walnuts, and cashews. These nuts can trigger severe allergic reactions, even in unborn babies, through exposure in the womb.
Also, avoid excessively salted or flavoured nuts because excess salt can result in high blood pressure and water retention, which can cause problems like preeclampsia. Similarly, nuts coated in sugar or chocolate add unnecessary calories and increase the risk of gestational diabetes.
In general, moderation is key. Eating fresh, unsalted, and unflavored nuts, such as almonds and pistachios, when paired with seeds like pumpkin seeds, can provide healthy fats, protein, and essential nutrients for your baby’s growth.
Dietitian's Recommendation
Pumpkin seeds are a nutrient-dense superfood for pregnancy, offering iron, magnesium, folate, and omega-3 fatty acids essential for baby’s growth. They help prevent anaemia, support brain development, and reduce muscle cramps. Their high fibre content aids digestion and relieves constipation.
Opt for unsalted, roasted, or raw seeds to avoid excess sodium. A handful (about 1 ounce) daily is a healthy portion. Pair them with yoghurt, smoothies, or salads for added nutrition. Always chew well and stay hydrated for better digestion. If you have nut or seed allergies, consult a healthcare professional before making them a part of your diet.
Dt. Akshata Gandevikar
The Final Say
Pregnancy diets can benefit from the tasty and healthy inclusion of pumpkin seeds. They are a great option for promoting fetal development and maternal health because of their high concentration of vital vitamins, minerals, and antioxidants.
Whether eaten raw, roasted, or blended into meals, pumpkin seeds provide a range of health benefits that can enhance the pregnancy experience. As with any dietary change, it is always best to consult with a healthcare provider to ensure they fit into your pregnancy nutrition plan.
FAQs
1. Can I eat pumpkin seeds every day during pregnancy?
Yes, pumpkin seeds can be consumed daily in moderation. A small handful (about 20-30 grams) provides essential nutrients without excessive calorie intake.
2. Raw or roasted pumpkin seeds, which ones are better?
Both raw and roasted pumpkin seeds have health benefits. However, roasting at high temperatures can reduce some nutrient content. Lightly roasting at a lower temperature is a good compromise.
3. Can pumpkin seeds help with morning sickness?
Yes, pumpkin seeds contain magnesium, which can help reduce nausea and vomiting associated with morning sickness.
4. Do pumpkin seeds affect milk production?
Pumpkin seeds contain essential fatty acids and nutrients that can support postpartum recovery and may contribute to healthy lactation.
5. Can pumpkin seeds be consumed in the third trimester?
Absolutely! Pumpkin seeds are beneficial throughout pregnancy, including the third trimester, as they help with muscle function, digestion, and fetal development.
References
- https://myhealthytreat.in/blogs/blog/pumpkin-seed-during-pregnancy?srsltid=AfmBOoo5yJGazeMXx2t1_Lw7rDrDu1p17N-aUu6-Iuww2vwf_hM3lNeF
- https://www.onlymyhealth.com/pumpkin-seed-benefits-during-pregnancy-third-trimester-in-hindi-1729778567
- https://www.icicilombard.com/blogs/health-insurance/mb/is-pumpkin-good-for-pregnancy
- https://www.marham.pk/healthblog/pumpkin-seeds-in-pregnancy-benefits/
About ToneOp Care
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