Nuts & Seeds
Nuts and seeds are safe during pregnancy and are an excellent source of healthy fats, protein, fibre, and key minerals including magnesium, zinc, and selenium.
Nuts and seeds are safe to eat throughout pregnancy and are among the most nutrient-dense foods available. They provide healthy unsaturated fats, plant-based protein, fibre, and a broad range of minerals that are important during pregnancy. Walnuts are particularly notable for their omega-3 fatty acid content (ALA), which supports fetal brain development. Almonds provide calcium and vitamin E. Brazil nuts are one of the richest dietary sources of selenium, though one or two per day is sufficient — eating large amounts of Brazil nuts regularly is not recommended due to the risk of selenium toxicity. Pumpkin seeds provide zinc and iron, which are commonly deficient in pregnancy. Chia seeds and flaxseeds are rich in omega-3s and fibre, and can be added to smoothies, porridge, or yogurt. Unless you have a known nut allergy, there is no reason to avoid nuts during pregnancy — current UK guidance no longer advises avoiding peanuts, and eating peanuts during pregnancy may actually reduce the risk of peanut allergy in the child. Nut butters (peanut butter, almond butter) are safe as long as they do not contain unpasteurised ingredients.
What to be aware of
- If you have a nut allergy, avoid the relevant nuts as you would normally.
- Brazil nuts should be eaten in small amounts — one to two per day maximum — due to their high selenium content.
- Nut butters are safe; opt for varieties without added salt or sugar where possible.
NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/