Benefits of eating pistachios while pregnant. Can i eat pistachios during pregnancy?

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Pregnancy is a period that comes with a lot of unusual food cravings. This is known as pica. Most times, pregnant women are placed on meal diets to avert unhealthy food choices and their effects. One of such foods that can be included into diets during pregnancy is the Pistachios nuts.

Otherwise known as pista, pistachios can be eaten raw as a snack or used for cooking. They are very versatile nuts, and can be added to dishes, used in making fruit salads, cereals, yoghurt, or oatmeals.

Pistachios are nuts grown on small shrubs and trees. They are mainly found in tropical regions such as USA, Asia and Africa. By far, one of the oldest nuts known to man.

The pista nuts are beneficial to man in different ways. This article highlights them all.

Let’s take a look at them.

Nutritional value of Pistachios

A serving of pistachios is sufficient enough to meet all your daily requirements while pregnant.

Pistachios are great sources of fiber, folate, calcium, protein, potassium, iron, magnesium, B-vitamins and more.

They are loaded with essential nutrients, minerals and vitamin important for the healthy growth and development of a foetus. Although low in calories, they make great sources for energy.

Benefits of Pistachios for pregnant women

The benefits of pistachios include:

Boost immunity:

Pistachios are great for enhancing the immune system. They contain antioxidants like Vitamin A and E, polyphenolic compounds and carotenes that can help boost immunity.

Maintain good cholesterol levels:

Eating pistachios while pregnant can help regulate your cholesterol level. They can increase the amount of good cholesterol and reduce bad cholesterol levels in the body. Thus, keeping your lipid levels in check.

Benefits of eating pistachios while pregnant
The Benefits of eating pistachios while pregnant are numerous

Reduce morning sickness:

Pistachios contain vitamin B6 in sufficient amounts that can help relieve the feelings of nausea and morning sickness that come with pregnancy.

Maintain bone mass:

Eating pistachios while pregnant can help maintain your bone mass, as well as assist with development of the bones of the foetus. This is because of phosphorus in the nuts. In addition, this mineral can help maintain regular heartbeats, and muscle contractions.

Prevent anaemia:

During pregnancy, the body will require more production of blood cells. Pistachios are packed with copper, vitamin E, folate and iron that help prevent anaemia.

They do this by increasing the production of red blood cells in the body. The presence of copper can help maintain your red blood count while pregnant.

Meanwhile, folate reduces the risk of anaemia, preeclampsia and birth defects.

Helps in healthy growth of the foetus: As stated above, pistachios are superfoods containing key elements required for healthy growth and development of unborn babies.

They are rich sources of monosaturated fats, protein, omega 3 fatty acids, copper and antioxidants, all beneficial for the healthy development of the baby, including the growth of tissues and muscles.

Omega 3 fatty acids and thiamine (vitamin B1) help in foetal brain development.

Vitamin B6 helps in the development of the baby’s nervous system.

Decreases inflammation:

Pistachios also have anti-inflammatory properties that help reduces inflammation, swelling and joint pains.

Promote healthy weight:

Eating pistachios while pregnant can also keep your weight and that of the baby’s under control. They do this by regulating blood glucose levels.

Treat Constipation:

These nuts also contain fiber in sufficient amounts that help promote digestive health. Consumption will aid digestion as well as regulate bowel movements. Eating pistachios while pregnant can also provide relief from digestive issues (such as constipation) which may develop during the first few stages of pregnancy. This is as a result of hormonal changes.

Side effects of Pistachios

Regardless of its numerous potential benefits, pistachios can prove harmful, if consumed in excess amounts. Therefore, health experts recommend not to consume more than 24 pistachios daily.

Excess consumption can lead to more than the usual amount of oils in the body, which can cause certain side effects. Some nuts contain high sodium content such as roasted nuts coated in salt, and may trigger allergies in expecting mothers.

Some of which include: raised blood pressure levels, diarrhea, constipation, bloating, flatulence, abdominal pain etc.


In light of this, it is paramount you be mindful and cautious of what you consume while pregnant as it could affect your growing foetus.

In conclusion, pistachios are healthy and safe to add into your diets during pregnancy.


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