Pistachio is one of the nuts that contains the greatest benefits and is one of the most unique for children, adults, pregnant women and grandparents. During the nine months of gestation it becomes a food that women should not leave out. We tell you the reasons why you should consume pistachios in pregnancy and in what quantity to do so.
The pistachio is produced mainly in Iran, where its name is translated as 'smiling pistachio' and not only because of the shape of its shell that emulates a happy grimace, but because this appreciated fruit is very environmentally sustainable: it needs little water and grows in poor soils, for now, all advantages.
At the nutritional level, it belongs to the group of nuts, but within this group, it is the one with the lowest caloric index, due to the lower fat content and its high carbohydrate and protein content. The predominant type of fats are monounsaturated, like those of olive oil, and well known heart-healthy. It is the second dried fruit after almonds with the highest percentage of protein, with 17.7 g of protein per 100 g, making it suitable for vegetarian diets.
At the time of pregnancy it can be very useful to consume pistachios for several reasons:
- First, due to its high protein content. Remember that the protein content in the first two trimesters is essential for the development of the fetus.
- On the other hand, pistachio is a natural source of vitamin E, like vegetable oils and other nuts. In addition to zinc, both necessary in pregnancy, but especially in the first trimester. Vitamin E helps with tissue formation and intellectual development, and zinc is important for the formation of the baby's reproductive system.
- One of the most interesting nutrients in pistachio is undoubtedly its amount of insoluble fiber. It can be very useful for improving intestinal transit, which is naturally reduced considerably in the first trimester of pregnancy. Remember that insoluble fiber is what helps to produce more 'fecal mass' and help peristalsis or bowel movement; For this reason we must also ingest abundant liquid, better warm, for example, in an infusion.
- Another very prominent nutrient is undoubtedly the amount of amino acid arginine it contains. This amino acid has a very important role in hormonal regulation and blood glucose, which is why it has a prominent role in gestational diabetes. It is especially relevant, if gestational diabetes is overweight, since arginine helps improve insulin resistance, increasing glucose tolerance.
- Also, Pistachio is especially rich in minerals like calcium, iron and magnesium. In pregnancy, around the fifth month of pregnancy, there is a considerable increase in the size of the fetus, and this increase causes a high demand for minerals such as iron, which can lead to anemia for the mother. Consuming foods high in iron such as pistachios is necessary.
Before knowing how and why children should also take this food, it must be remembered that the nuts must be introduced in the form of flour mixed with the porridge over the year otherwise there are allergy problems in the family; In the event that we know that there may be an intolerance, it is advisable to wait until 3 years of age, when the immune system is more mature.
Pistachio can be a good snack option for children with constipation problems or for those who have anxiety about food, since it acts in a satiating way.
To include it in our diet, We must remember that the daily ration of pistachios would be 30 g, which is equivalent to about 49 pistachios. But depending on what we want, we must consume it in a different way: to absorb its healthy fats, better with meals, for example, in a salad. To improve both the satiating effect, the intestinal transit and hormonal regulation, it is better to take it as a snack between meals, as well as a few at breakfast.
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