Benefits Of Pistachios During Pregnancy

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    A few pistachio nuts can immediately add flavor to baked foods, soups, or salads. These crunchy and tasty nuts are packed with various nutrients. Therefore, pistachios during pregnancy are considered extremely healthy. However, everything you eat should be moderate to maintain your pregnancy health. Also, it is wise to be mindful of when and how to eat these delicious nuts for safety. Read this post as we share about eating pistachios during pregnancy and what benefits you and your baby can derive from them.

    Is It Safe To Eat Pistachios During Pregnancy?

    Yes, it is safe to include pistachios during pregnancy (1). They are power-packed with protein, fiber, potassium, folate, calcium, and iron, all of which are important for the growth and development of the fetus.

    What Are The Benefits Of Pistachios During Pregnancy?

    The nutrients present in pistachios are beneficial during pregnancy and aid in the healthy development of the baby. The nutritional benefits include:

    1. Aids fetal development

    Pistachios contain a good amount of protein that is essential for the development of your unborn baby’s tissues and muscles (2). It also keeps your weight under check (3) by regulating blood sugar levels.

    2. Balances lipid levels

    The high concentration of monounsaturated fatty acids in pistachios lowers bad cholesterol and increases good cholesterol levels, therefore, balancing lipids (4).

    3. Boosts immunity levels

    Pistachios are rich in antioxidants including carotene, polyphenolic substances, and vitamin A and E that help boost immunity (5).

    4. Prevents anemia

    Rich in iron and other essential minerals, which help in the formation of red blood cells. Including these nuts in your diet sufficiently will help towards preventing anemia, especially during pregnancy when your body needs more than the usual amount of blood cells (6).

    5. Treats constipation

    Being rich in fiber, pistachios aid easy digestion and regulate bowel movements. They can also provide relief from constipation which can develop due to hormonal changes in early pregnancy (7).

    6. Anti-inflammatory nature

    Pistachios are anti-inflammatory in nature and help in fighting joint pains and swelling that are common during pregnancy (8).

    7. Good for fetal brain development

    Pistachios contain good amounts of omega-3 fatty acids such as oleic and linoleic acids, which are essential for the brain development of the baby (9).

    Keep reading for the complete nutritional profile of pistachios.

    Nutritional Value Of Pistachios

    Nutrients present in 100 grams of raw pistachios are as follows (10):

    Thiamin (Vitamin B1)0.870mg
    Riboflavin (Vitamin B2)0.160mg
    Niacin (Vitamin B3)1.300mg
    Pyridoxine (Vitamin B6)1.700mg
    Folic acid (Vitamin B9)51mcg
    Ascorbic acid (Vitamin C)5.6mg
    Retinol (Vitamin A)516IU
    Alpha-tocopherol (Vitamin E)2.86mg
    Total saturated fatty acids5.907g
    Total monounsaturated fatty acids23.257g
    Total polyunsaturated fatty acids14.380g

    g=grams; mg=milligrams; IU=International Units

    While pistachios are nutritious, their benefits are greater only when you consume them in the right quantity and stick to plain, unsalted pistachio nuts in their shells.

    How Many Pistachios Can You Eat Per Day?

    You may have up to ½ an ounce or approximately 24 pistachios per day (1). You should not eat more than the suggested quantity as it could lead to excess essential oils in the body that could be harmful to the brain (11).

    What Are The Possible Side Effects Of Eating Pistachios During Pregnancy?

    Some things you should keep in mind while including pistachios are:

    • They have fructans that will cause digestive problems such as constipation, diarrhea, bloating, abdominal pain and flatulence (12).
    • Roasted nuts coated in salt can have high sodium content that may elevate blood pressure (13). So it is best to choose the plain, unsalted variety.

    A few precautions while including pistachios in your diet can be a good idea.

    How To Include Pistachios In Your Diet?

    Here are a few interesting ways in which you can incorporate pistachio nuts into your diet:

    • Toss some pistachios to the fruit bowl, and consume it fresh.
    • Make a rough powder of them, and use as a dip to chicken before frying or grilling.
    • Mix in a milkshake along with almonds, cardamom, and saffron for a super-filling beverage.

    Consuming energy-rich nuts such as pistachios during pregnancy could be beneficial for you and your unborn baby. They contain several micronutrients and proteins that are great for your developing fetus. Moreover, it could help prevent anemia, boost immunity, and promote fetal brain development. You may include pistachios in your salad, milkshake or have them in fresh, raw forms. It is ideal to consume unsalted pistachios in the recommended amounts to stay safe and avoid the risk of side effects such as flatulence, constipation, and increased blood pressure during pregnancy.


    MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
    1. Healthy Eating During Pregnancy; UC Davis Medical Center (2013)
    2. Eating Healthy During Pregnancy;
    3. Bridget Swinney; Eating Expectantly: Revised and Updated; page 50
    4. Pistachios; Colorado State University (2017)
    5. James Ponder; Study finds consuming nuts strengthens beneficial brainwave frequencies; Loma Linda University Health
    6. Getting Iron from Your Food; UNM Health System
    7. Fiber; Oregon State University (2018)
    8. Helieh S. Oz; Nutrients, Infectious and Inflammatory Diseases; Nutrients. (2017)
    9. Rachel Scherr et al.; Nutrition and Health Info Sheet: Omega-3 Fatty Acids; The Regents of the University of California (2016)
    10. Basic Report; Pistachio nuts, raw; USDA
    11. Mary Purdy; Your Brain On Food: Nutrition For The Mind; Dietitians in Integrative and Functional Medicine
    12. Amy Fedewa & Satish S. C. Rao; Dietary fructose intolerance, fructan intolerance and FODMAPs; Curr Gastroenterol Rep (2015)
    13. Understanding the DASH Diet – 9.374; Colorado State University (2018)
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    Jacky Bloemraad-de Boer

    Jacky Bloemraad-de Boer is a certified professional midwife, traditional Chinese medicine practitioner, doula, nutritionist and herbalist. In 2012 she began JJ Doula Training in Amsterdam and has trained more than 200 doulas. Boer has trained midwives across the globe for a three-year midwifery program that she created. She continues to teach midwifery sciences and complementary medicine for fertility, pregnancy, childbirth... more

    Swati Patwal

    Swati Patwal is a clinical nutritionist and toddler mom with over eight years of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children. Then she worked as a nutrition faculty and clinical nutrition coach in different organizations. Her interest in scientific writing... more