May 21, 2015 · Written by Foodtolive Team

Benefits of Eating Cashew Nuts During Pregnancy

Pregnancy forces many women to change their eating habits as not all the foods are safe for the developing fetus. As nuts are considered to be rather “heavy”, some ladies doubt that eating them during this period is a wise choice.

In this post you’ll find the answers to the most popular questions asked by expecting moms.


Are cashews good for a pregnant woman?

Are cashews good for a pregnant woman

The answer to this question is really simple. Of course, they are good for you unless you are allergic to this particular kind of nut. In all other cases, they are a great addition to a healthy diet.

What are the benefits of cashew nuts during pregnancy?


What are the benefits of cashew nuts during pregnancy

    • Eating nuts reduces the risk of your child being allergic to them
      In essence, you help your unborn baby to build up resistance to the allergen. This should reduce the risk of the child developing such an extreme reaction, especially considering the fact that your kid won’t have a genetic predisposition to this kind of allergy.
    • Cashews are a great source of macro nutrients
      In order to grow your baby needs a lot of proteins and healthy fats. They are the best source of both among nuts in general. They also give you carbohydrates and fiber, which are essential for reducing the level of bad cholesterol in your body and preventing heart disease. Pregnancy can be hard on your body, especially if you are predisposed to heart problems. As you won’t be able to take any pharmaceutical medications to reduce the risks, you should take an opportunity to do this in a healthy way.
    • 1 oz. of roasted cashew nuts contains 1.7 mg of iron
      This level of iron is very high as far as food sources of this mineral are concerned. This makes these nuts a mandatory food for pregnant women, who require 27 mg of iron every day. People today are highly susceptible to anemia, which is caused by iron deficiency, and the situation is worse for women as their bodies must produce more blood while carrying a child. This mineral plays an essential part in the production of hemoglobin, so you need to take it if you want your blood to be healthy.

  • Cashews are an excellent source of vitamin K
    This is another way in which this superfood help your blood, as vitamin K ensures that blood coagulates properly. Note that consuming 90 mcg of this vitamin daily during pregnancy reduces the risk of fetal bleeding during delivery.
  • Cashews are rich in copper
    It’s vitally important for the fetus as copper is essential for the development of blood vessels, nervous system, and the heart. The required daily amount for copper is 1mg, and 1oz of these nuts contains 0.6mg of this mineral. However, you should be careful as an excessive amount of it can provoke diarrhea, heart problems, and headaches.
  • One more important mineral that is found in cashews is magnesium
    It cooperates with calcium and promotes health of muscles and bones in pregnant women, as well as protects them against high blood pressure, tension, fatigue, and migraine.

What side-effects of consuming cashews may be expected?

What side-effects of consuming cashews may be expected

  • Eating too many cashews can result in gaining extra weight, therefore they should be consumed in moderation. You should control your daily intake and make sure it doesn’t exceed 1 oz. Taking into consideration that it’s inevitable for a pregnant woman to gain weight, some extra pounds can do harm both to you and your future child.
  • Overconsumption of this superfood can provoke problems with kidneys and gallbladder.
    This can be a result of the presence of oxalates in these nuts. Oxalates tend to concentrate in body fluids and cause the above-mentioned problems. Pregnant women should be especially cautious.


Why is it better to choose organic cashews?

Why is it better to choose organic cashews

They are more nutrient-rich and tasty. Even despite they are usually a little smaller in size as compared to non-organic, the concentration of the nutrients is higher.


How to eat cashews?

How to eat cashews

There are hundreds of ways to eat these wonderfully delicious and healthy nuts. The high content of energy makes them a good snack. You can easily make cashew butter by blending up a handful of nuts in a blender until smooth. It will be a good addition to salads and fried dishes.

However, it’s more interesting and  reasonable to use them in combination with other foods:

  • Combine them with other dry fruits or nuts to get a healthy and delicious snack that will fill you with energy.
  • Put cashews into the saucepan with sautéed vegetables just before taking it off heat.
  • Cashews with maple syrup can be used as a topping for cereals.
  • Dip apple slices into freshly made cashew butter.


You can also make nutritious and tasty cashew yogurt:


You can also make nutritious and tasty cashew yogurt:


  • 1/2cup cashews
  • 2 cups water
  • 1 cup dates
  • 1 tsp cinnamon


Soak the nuts in water for 4 hours, drain the water, and place all the ingredients into a blender. Blend for 10 – 15 minutes adding 2 cups of water gradually. Pour into deep plates or glasses, top with some maple syrup and berries.

The recipe of carrot cashew pate


The recipe of carrot cashew pate:


  • 2 medium carrots, chopped
  • 1 cup cashews
  • 2 tsp fresh ginger
  • 5 tsp lemon juice
  • 2 tsp soy sauce
  • 4 tsp extra virgin olive oil
  • Salt to taste


Blend all the ingredients except parsley in a blender until smooth paste forms. Try to put it on the top of cucumber slices. It’s unbelievably delicious!