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Not only are almonds a delicious snack, but they are also a super-food, packed full of nutrients that will help you and your baby in pregnancy and post-birth. From almond milk, to almond butter, or even by themselves as as a tasty treat, almonds are well worth including in your diet (unless you’re allergic to nuts, of course!

Vitamin E

Vitamin E is an essential element and potent antioxidant that protects against cell membrane damage. It plays many important roles in pregnancy and postnatally supporting you and your baby’s health.

  • Firstly, in pregnancy vitamin E can protect your baby from developing asthma and allergies later in life.
  • It’s great at preventing stretchmarks and effective at healing wounds.
  • In the first few weeks of your baby’s life you are likely to experience hormone changes. These can feel like an emotional roller-coaster and hormone balance needs to be restored which vitamin E can help with. So, even if you’re not breastfeeding, it’s important to include vitamin E in your diet.
  • It’s recommended that you have 4-5mg a day in pregnancy and while breastfeeding. With almonds containing 7.2mg per 30g serving, they’re a great way to start!
  • Find out more about the micro-nutrients needed in the foundations of a healthy diet.

Magnesium

Magnesium is needed for more than 300 biochemical reactions in our bodies. From supporting a healthy immune system, to the regulation of blood sugar levels and helping us maintain our energy levels. It also helps our nerves, muscles and bones remain strong.

  • Did you know that 70% of women in the UK are deficient in magnesium? So make sure you’re eating enough!
  • In pregnancy it becomes even more important as healthy levels can reduce nausea and vomiting – making morning sickness much more manageable. Find out more on reducing morning sickness.
  • Magnesium also reduces the risk of pre-eclampsia, making it essential during pregnancy. Read more about how you can reduce the risk of pre-eclampsia through nutrition.
  • While you’re pregnant, you should aim to try and get around 400mg daily and then 380mg while breastfeeding.
  • Per 100g of almonds there’s 270mg, making it one of the most magnesium-rich foods.

Breastfeeding superfood

  • Getting the right nutritional balance when you are breastfeeding is really important for you and your baby, and eating almonds will help you to include more essential nutrients in your diet.
  • As well as magnesium and vitamin E, almonds are a good source of calcium which is important for making healthy bones and teeth and is essential for breastfeeding mums who need 1,250mg every day!
  • They are also packed with protein which is important for your baby’s growth and development.
  • Find out more about breastfeeding superfoods
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