18 Benefits of Peanuts during Pregnancy You Should Know!

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The peanuts during pregnancy can be very beneficial for expectant mothers and their unborn child. Peanuts are not only delicious, but they are also packed with vitamins, minerals and other natural compounds that are excellent for pregnancy, which you can’t miss trying. You must remember that pregnancy is a wonderful gift that only women can experience. Being pregnant is like a noble job ordered directly by God for women, something that men could not do for themselves. During pregnancy, the fetus grows magically inside the woman’s womb until the moment the baby was born in the world.

To ensure optimal development of the fetus before it was born, mothers should consume highly nutritious foods because it is the only way in which the fetus can obtain food. When it comes to the list of foods that mothers should consume during pregnancy, the list will be endless, but you could consider the benefits of peanuts during pregnancy, since peanuts

Peanut Nutritional Values:

Peanuts are considered a healthy snack. However, this does not mean that it can be consumed without knowing the nutrients that peanuts contain. By knowing the nutrients contained in peanuts, you can measure the amount of peanuts needed during pregnancy, since surely the needs of each are different from those of others.


Serving Size: 100 grams

  • Energy 567 kcal – 29%.
  • Carbohydrates 16.13 g – 12%.
  • Protein 25.8 g – 46%.
  • Total fats 49.24 g – 165%.
  • Dietary fiber 8.5 g – 22%.
  • Vitamins
  • Folates 240 µg – 60%.
  • Niacin 12 mg – 75%.
  • Pantothenic acid 1,767 mg – 35%.
  • Pyridoxine 0.348 mg – 27%.
  • Riboflavin 0.135 mg – 10%.
  • Thiamine 0.64 mg – 53%.
  • Vitamin E 8.33 mg – 55%.
  • Minerals
  • Calcium 92 mg – 9%.
  • Copper 1,144 mg – 127%.
  • Iron 4.58 mg – 57%.
  • Magnesium 168 mg – 42%.
  • Manganese 1,934 mg – 84%.
  • Phosphorus 76 mg – 54%.
  • Selenium 7.2 µg – 13%.
  • Zinc 3.27 mg – 30%.
  • Sodium 18 mg
  • Potassium 705 mg – 15%.

From the table above, surely you have a general idea of ​​the amount of peanuts you could consume daily. The key is to consume it in moderate quantity, but sometimes it is necessary to ensure that the daily intake of a certain nutrient can be satisfied to ensure the optimal development of the fetus.

18 Benefits of Peanuts During Pregnancy You Should Try:

Below are the benefits of peanuts during pregnancy that will give you reasons why you should add this healthy and delicious snack to your daily diet.

1. Excellent Source of Folate:

During pregnancy it is highly recommended to consume foods rich in folate and peanuts are one of them. For every 100 grams of peanuts, approximately 60% of the daily folate intake could be covered.

“It is common knowledge that folate is essential for the development of the fetus, especially at the beginning of the trimester.

2. Natural Source of Vegetable Protein:

Protein is essential for a mother during pregnancy and 100 grams of peanuts contain enough protein to meet the daily intake.

3. Prevents Birth Defect:

Congenital defect can occur when the development of the fetus is disturbed or when there are enough nutrients to support the development. Peanuts are full of vitamins and minerals that are excellent for pregnancy such as folate to support optimal growth and minerals such as iron and calcium to make sure there is enough red blood cell stock.

4. Promotes the Optimal Development of the Brain:

It is a great food for the brain. During pregnancy, the fetus receives food from the mother and the folate consumed by the mother is not only beneficial for the mother, but also for the development of the brain of the fetus. If you want to have a healthy and intelligent baby, eat peanuts during pregnancy.

5. Source of Calories for the Mother:

The need for calories in each mother may be different, but calories are essential for increasing energy. During pregnancy, a mother may suffer fatigue and tire easily. To help increase energy, peanuts can help restore it.

6. Contains Healthy Fats:

Not all fats are bad and peanuts contain some healthy fats that are excellent for the mother during pregnancy. Healthy fats are excellent for promoting a healthy heart, since during pregnancy mothers have a high risk of suffering blood pressure.

7. Reduces the Risk of Allergic Diseases:

Recent studies have indicated that mothers who consume peanuts during pregnancy could reduce the risk of allergic diseases. Not only allergic foods such as peanuts, but also other types of allergies such as asthma.

8. Help Control Blood Pressure:

High blood pressure during pregnancy could be really fatal for both the mother and the fetus. That is why it is very important to always keep blood pressure under control. To help control blood pressure, adding peanuts to your daily diet is highly recommended because basically peanuts are excellent for the heart.

9. Prevents Gestational Diabetes:

The table showed that peanuts are quite rich in manganese. This mineral has an important role in regulating the level of blood sugar during pregnancy to prevent gestational diabetes. In addition, manganese also promotes optimal calcium absorption.

10. Fight Depression:

During pregnancy, the mother is at risk of stress and depression. Well, some studies have shown that mothers who consume peanuts are much happier than those who do not. So, whenever you feel stress, eat a peanut snack.

11. Reduces the Risk of Weight Gain:

Obesity during pregnancy is never good for both the mother and the baby. That’s why weight management is very important and peanuts, although they contain fat and calories, but fats are healthy fats and are packed with other nutrients that could help you control calories.

12. Promotes Skin Health During Pregnancy:

One of the problems that every mother must deal with during pregnancy is the skin problem. While they are forbidden to use cosmetics due to their chemical content, they could handle the skin problem by simply consuming peanuts. Vitamin E and antioxidants will help prevent all skin conditions.

13. Source of Vitamin E:

Vitamin E is the reason why a pregnant mother should look good. Vitamin E promotes skin health and ensures that there is no such skin condition that the mother must face. Therefore, they could focus on their pregnancy instead of giving birth to a healthy baby.

14. Great Source of Omega 3 Fatty Acids:

If you think that fish is not your friend during pregnancy but you clearly know that you need a great source of omega 3 fatty acids, you could replace fish with peanuts because it contains fairly high healthy fats.

14. Excellent Source of Vitamin B Complex:

In the table above you can see the high content of vitamin B found in peanuts per 100 grams. Most of them could satisfy almost half of the daily intake of vitamin B.

16. Contains Powerful Antioxidants:

Antioxidants are not only a solution against cancer, but during pregnancy, antioxidants may help the mother maintain her immune system so that she does not get sick easily.

17. Rich in Minerals:

Looking for a quick solution to meet your daily intake of minerals during pregnancy, peanuts are the solution. You could see the nutritional chart above about the value of the minerals found in peanuts. 100 grams of peanuts are able to meet half of the daily intake of minerals that your body needs.

18. Super Healthy Snack:

Well, during pregnancy you should make sure you consume enough food to ensure optimal development of the fetus. Add peanuts to your daily diet because they are the super healthy snack everyone loves.

Peanut Precautions:

Peanuts may be full of vitamins, minerals and other natural compounds that have proven beneficial during pregnancy. The list of benefits of peanuts during pregnancy mentioned above are scientifically proven facts. However, there are still some precautions about peanuts that you should keep in mind as well. The allergic reaction is one of the common things that can occur when eating peanuts. If a mother was ever diagnosed as allergic to peanuts, she should not consume it. There are some studies that are also claimed; too many peanuts consumed during pregnancy could increase the risk of allergic reaction to the baby when they were born. Therefore, it is better to consume it in moderate quantity. Peanut butter can be delicious, but it is recommended to consume it in its real form, since peanut butter has gone through some processes and care should be taken with the amount of sugar refined in peanut butter.

Be careful with salted peanut snacks too because they can be delicious to consume during pregnancy, but salt contains sodium that could increase the level of blood pressure. High blood pressure during pregnancy can be really fatal. Peanuts are healthy snacks that mothers can add to their daily diet, especially in the early stages of pregnancy, when morning sickness is the worst. Only by eating peanuts as a snack, you could at least make sure that the baby inside your belly is still receiving the nutrients it needs to develop. However, you should take into account the precautions mentioned above if you want to get all the benefits of peanuts during pregnancy and not vice versa.


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