Almonds: benefits for pregnancy and beyond 

Not only are almonds a delicious snack, but they are packed full of nutrients that will help you and your baby in pregnancy and post-birth. Almonds are well worth including in your diet (unless you're allergic to nuts, of course!)

Vitamin E is an essential vitamin and potent antioxidant that protects cell membranes from damage. It plays many important roles in pregnancy and postnatally supporting you and your baby's health.

• Firstly, in pregnancy, vitamin E can protect your baby from developing asthma and allergies later in life.
• It's great at preventing stretch marks and effective at healing wounds.
• In the first few weeks of your baby's life you are likely to experience hormone changes. These can feel like an emotional roller-coaster and hormone balance needs to be restored, which vitamin E can help with. So, even if you're not breastfeeding, it's important to include vitamin E in your diet.
• It's recommended that you have 4-5mg a day in pregnancy and while breastfeeding. With almonds containing 7.2mg per 30g serving, they're a great way to start!
• Find out more about the micro-nutrients you and your baby need in the foundations of a healthy diet for you and your baby: micronutrients.

Magnesium is needed for more than 300 biochemical reactions in our bodies. From supporting a healthy immune system, to the regulation of blood sugar levels and helping us maintain our energy levels. It also helps our nerves, muscles and bones remain strong.

• Did you know that 70% of women in the UK are deficient in magnesium? So make sure you're eating enough!
• In pregnancy, it becomes even more important as healthy levels can reduce nausea and vomiting - making morning sickness much more manageable. Find out more on reducing morning sickness.
• Magnesium also reduces the risk of pre-eclampsia, making it essential during pregnancy. Read more about how you can reduce the risk of pre-eclampsia through nutrition.
• While you're pregnant, you should aim to try and get around 400mg daily and then 380mg while breastfeeding.
• Per 100g of almonds there's 270mg, making it one of the most magnesium-rich foods.

Getting the right nutritional balance when you are breastfeeding is really important for you and your baby, and eating almonds will help you to include more essential nutrients in your diet.

As well as magnesium and vitamin E, almonds are a good source of calcium which is important for making healthy bones and teeth and is essential for breastfeeding mums who need 1,250mg every day! They are also packed with protein which is important for your baby's growth and development.

Information provided by specialist Nutritional Therapist: Rosie Letts Nutrition

The information contained above is provided for information purposes only. The contents of this article are not intended to amount to advice, and you should not rely on any of the contents of this article. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this article. New Life Classes disclaims all liability and responsibility arising from any reliance placed on any of the contents of this article.