There are a lot of changes throughout the pregnancy journey. This includes your nutritional needs as your body changes to support a new life. It’s somewhat of a delicate balancing act, ensuring you get the essential macronutrients, minerals, and vitamins you need while navigating the ups and downs of pregnancy symptoms like nausea, food aversions, fatigue, and morning sickness.
So, we get it: nourishing yourself during this time can be challenging. We also know good nutrition is critical for your health and your baby’s development. The good news is that there are simple additions you can add to your diet that offer a big nutrient boost. Today, I will spotlight a small yet mighty food called Brazil nuts!
These little guys are packed with essential nutrients, and they could be simple solutions to help you meet your selenium needs during pregnancy. Sign up for The Prenatal Nutrition Library (TPNL) app today for more practical and simple nutrition tips. The Prenatal Nutrition Library helps you manage common pregnancy symptoms AND get the nutrients you need to help baby grow!
Brazil Nuts and Pregnancy: What You Need to Know
In this post, we will look into the nutrition powerhouse, the Brazil nut. Often overlooked and rarely indulged in, these mighty nuts are an excellent source of essential nutrients that can significantly support a healthy pregnancy.
From quality monounsaturated fats to essential nutrients like selenium, brazil nuts would be a “superfood” if such a thing existed. Below, we will explore what makes these nuts special, how they can benefit you and your growing baby, and why they’re a simple, nutritious snack addition in just one to two bites.
What Are Brazil Nuts?
Brazil nuts are large, crescent-shaped nuts native to the Amazon rainforest in South America, primarily found in Brazil, Peru, and Bolivia. They’re usually easy to find and available at your local grocery store. They have a hard, woody shell, with the nuts having a rich, buttery flavor that is slightly sweet and earthy.
What makes these nuts so special is their high selenium content. It’s one of the highest of any food source. Selenium is crucial in immune function, thyroid health, and protecting cells from oxidative stress. However, it is possible to get too much. Stick with up to one or two Brazil nuts daily to meet selenium needs while avoiding large handfuls!
They’re also a good source of healthy fats, a small protein boost, and other micronutrients like magnesium, zinc, and phosphorus, making them a nutritious, filling, and satisfying addition that can provide plenty of health benefits, especially during pregnancy.
Are Brazil Nuts Good For Pregnancy?
Yes! Brazil nuts are fantastic for pregnancy. They’re packed with selenium, as said above, a vital antioxidant that is crucial for both mom and baby. Plus, the fats and other vitamins and minerals contribute to the baby’s growth, brain development, and the mother’s overall health and well-being.
Just 1-2 Brazil nuts per day can meet your selenium needs. Limiting intake to up to three in a single day to avoid selenium toxicity. Adding them to your diet is an easy, nutrient-dense way to support a healthy pregnancy.
What Are The Benefits Of Brazil Nuts During Pregnancy?
They’re rich in selenium.
Brazil nuts are packed with selenium. Selenium is an essential mineral needed for many functions in the body, including reproductive health, immune health, and thyroid health. The immune system is slightly suppressed during pregnancy, which is a big benefit.
They promote thyroid health.
Selenium also supports thyroid function. Your thyroid works extra hard during pregnancy to produce enough hormones for you and your baby. Selenium is a component of enzymes involved in thyroid hormone synthesis, supports antioxidant activity to protect the thyroid against damage, and reduces thyroid inflammation.
They support baby’s brain development.
Brazil nuts supply quality fats. Fat is crucial for the baby’s brain and nervous system development. It also gives us energy, helps make hormones, and is essential for absorbing fat-soluble vitamins A, D, E, and K.
They can help reduce mercury toxicity.
Selenium binds to mercury, which means adequate selenium levels can mitigate any past or present mercury exposure. During pregnancy, mercury can cross the placenta, accumulate in the fetal brain, and negatively impact neurodevelopment. So, consuming enough selenium is essential, as is, choosing low mercury fish options!
They can aid in promoting skin health.
Brazil nuts offer small amounts of vitamin E, an antioxidant that promotes skin and hormone health. Vitamin E helps protect the skin from oxidative damage. While Brazil nuts aren’t as high in vitamin E as other nuts like almonds and sunflower seeds every little bit counts!
How To Eat Brazil Nuts During Pregnancy
One to two Brazil nuts a day will usually meet your daily selenium requirements during pregnancy. A small portion (1 – 2 nuts) is enough, as these nuts are very selenium-dense. Eating more than three per day, however, can lead to high levels of selenium, which can be harmful.
Brazil nuts can be enjoyed in a lot of ways. You can eat them raw for a simple snack or chop them up and sprinkle them over salads, yogurt, or oatmeal. They pair well with dried fruits and can even be blended into smoothies for a quick nutrient boost.
If you’re more of a savory person, you can roast them lightly and add them to grain bowls or a stir-fry.
Small, simple habits can significantly boost nutrition for you and your growing baby!
Brazil nuts are a simple, nutrient-rich addition to your diet during pregnancy. They are an excellent source of the essential nutrient selenium. Just 1-2 nuts a day is enough for most individuals, but make sure that you always speak with your healthcare provider to check your selenium levels and make sure you’re meeting your nutritional needs.
If you’re looking for more nutrient-rich pregnancy food choices, check out these blogs on the benefits of eating fish during pregnancy and eating pistachio nuts during pregnancy. Need some extra help navigating nutrition during this new phase of life? The Prenatal Nutrition Library is your one-stop shop for comprehensive answers to all your pregnancy nutrition questions. Plus, we offer trimester-specific meal plans– grab a sample plan here!
