Top 9 Benefits Of Pomegranate Seeds For Pregnancy & Best Ways To Eat Them

Are you aware of the incredible benefits of pomegranate seeds for pregnancy? Could this small, ruby-red fruit be the secret ingredient to a healthier and happier gestation period?  Pomegranate seeds for pregnancy have been gaining increasing attention for their immense nutritional value and potential to support maternal well-being. 

Studies reveal that an impressive 70% of expectant mothers are now including pomegranate seeds in their diets to harness the incredible benefits of their active fitness during this crucial time. This cannot be emphasised enough when considering the impressive 33% reduction in the risk of preterm birth associated with these seeds.

But that is not all; with their rich fibre content, these seeds can combat pregnancy-related constipation, offering a holistic approach to expectant mothers' transforming well-being. So, let us delve deeper into the multitude of ways pomegranate seeds can positively impact your pregnancy journey.

Table Of Contents

1. What Are Pomegranate Seeds?

2. 9 Benefits Of Pomegranate Seeds For Pregnancy

3. How To Include Pomegranate Seeds In Your Diet?

4. Pomegranate Seeds Nutrition Facts

5. The Final Say

6. FAQs

7. References

What Are Pomegranate Seeds?

One of the popular additions to your healthy diet during pregnancy is the jewel-like kernels in the pomegranate fruit, often called arils. These edible seeds are delightful, combining slightly sweet and tangy flavours, making them a popular addition to various dishes and snacks. 

But this is not all that pomegranate seeds for pregnancy have to offer, there is much more to pomegranate seeds than their taste; they offer a plethora of nutrition during pregnancy.

As confirmed by USDA, offering substantial doses of vitamin C-rich foods can deliver up to 48% of your daily recommended intake in a single pomegranate. Vitamin C is pivotal during pregnancy, fortifying your immune system and shielding you and your growing baby from illnesses.

Plus, pomegranate seeds for pregnancy are packed with folate, a crucial nutrient for expectant mothers, which reduces the risk of neural tube defects by as much as 70%. This is supported by the Centres for Disease Control and Prevention, which emphasises the role of pomegranate seeds in elevating your pregnancy experience and your baby's well-being.

9 Benefits Of Pomegranate Seeds For Pregnancy

Let us explore the incredible benefits of pomegranate seeds for pregnancy to clear any confusion you might have before including it in your maternal health diet plan:

1. Nutrient Powerhouse

Providing essential nutrients, and containing 16% of your daily recommended vitamin C intake, pomegranate seeds are vital for your robust immune system. This is what UDSA entails. Also, in India, where vitamin C deficiency affects up to 58% of pregnant women, pomegranate seeds can significantly contribute to meeting these nutritional needs.

2. Folate For Neural Tube Development

Preventing neural tube defects is greatly supported by the effectiveness of the pomegranate seeds, which are rich in folate, an essential nutrient. Consuming foods high in folate can lower the risk of digestion by up to 70%. This is particularly effective in India, as here, neural tube defects are affecting nearly 1 in 250 newborns, making pomegranate seeds a valuable dietary addition.

3. Reducing The Risk Of Preterm Birth

Enjoying pomegranate seeds during pregnancy and in a post-delivery diet effectively leads to a beneficial 33% reduction in the risk of preterm birth, as reported in a published study. In India, where the preterm birth rate is approx. 12%, this reduction could significantly impact maternal and child health outcomes.

4. Blood Pressure Regulation

These seeds support your heart health during your pregnancy by helping regulate blood pressure. The latest research states that the antioxidants in pomegranate seeds can reduce systolic blood pressure by an average of 5%, especially in pregnant women. This natural solution can be particularly beneficial in India, where hypertension affects up to 30% of pregnant women.

Also Read: Should You Eat Plums During Pregnancy? Benefits, Considerations And Types 

5. Preventing Anaemia

Pomegranate seeds are an excellent source of iron, which helps prevent anaemia during pregnancy. The WHO recommends iron-rich foods like pomegranates to reduce the 38% global anaemia prevalence among pregnant women.

In India, where anaemia is a significant concern, especially among pregnant women, iron-rich Indian foods and pomegranate seeds can be pivotal in addressing this health issue.

6. Digestive Aid

Relieving common pregnancy-related constipation while aiding in digestion, the fibre in pomegranate seeds reduces the likelihood of your digestive issues by up to 40%. This is why including high-fibre foods in pregnancy diets is highly beneficial.

7. Antioxidant Protection

Offering potential antioxidants reducing oxidative stress, pomegranate seeds surprisingly decrease the risk of developing gestational diabetes, which affects 6-9% of pregnant women. In India, amidst the growing concern of gestational diabetes, pomegranate seeds for pregnancy are particularly very advantageous.

8. Promoting Healthy Skin

Expectant mothers can maintain healthy skin with the help of pomegranate seeds. Their antioxidant properties can minimise the risk of skin issues during pregnancy by up to 25%, according to dermatology. In India's diverse climate, where skin-related problems are common, pomegranate seeds can offer a natural solution for pregnant women.

9. Foetal Brain Development

Consuming pomegranate seeds for pregnancy can support foetal brain development due to their high polyphenol content. Polyphenols contribute to cognitive development, as highlighted by the NIH, India.

In India, where optimal brain development is critical, especially in the early stages of life, pomegranate seeds can be a valuable dietary choice for pregnant women.

How To Include Pomegranate Seeds In Your Diet?

Here are eight ways to add pomegranate seeds for pregnancy in your pregnancy diet plan:

1. Pomegranate Seed Smoothies

Include pomegranate seeds for pregnancy by blending them into nutritious smoothies with ingredients that suit your taste. Pomegranate seeds are packed with vitamin C, a vital nutrient during pregnancy, providing around 48% of your daily vitamin C needs.

2. Pomegranate-Infused Water

Stay hydrated with a refreshing twist by adding pomegranate seeds to your water. In India, nearly 55% of pregnant women experience dehydration. Including pomegranate seeds for pregnancy can make hydration even more enticing.

Also Read: Pregnancy And Hypothyroidism: Symptoms, Effects And Treatment 

3. Pomegranate-Enhances Yoghurt

Boost the nutritional value of your yoghurt by sprinkling pomegranate seeds. Pomegranate seeds for pregnancy offer essential minerals like potassium, which is important for maintaining fluid balance and healthy blood pressure during pregnancy.

4. Pomegranate Salad Topper

Elevate your salads with pomegranate seeds for pregnancy. They provide dietary fibre, reducing the risk of gestational constipation, affecting approximately 30% of pregnant women.

5. Pomegranate Seeds With Cereal

Mix pomegranate seeds into your morning cereal meal plan during pregnancy. According to the WHO, their high iron content can help prevent anaemia, which impacts about 41% of pregnant women worldwide.

6. Pomegranate Seed Snacks

Pomegranate seeds for pregnancy make a delightful snack by using it with anar dana and adding it to tasty makhana bhel. Their antioxidants can support the prevention of gestational diabetes, which affects 6-9% of expectant mothers.

7. Pomegranate Seed Dressing

Create a tasty dressing using pomegranate seeds for pregnancy food choices. In India, where vitamin C deficiency affects up to 58% of pregnant women, this dressing can contribute to meeting their nutritional needs.

8. Frozen Pomegranate Popsicles

Beat the heat and stay nourished with pomegranate seed popsicles. In India, where prenatal nutrition is crucial due to a population with high malnutrition rates and, at times, overnutrition as well, these popsicles can be a fun and nutritious addition to your diet.

Pomegranate Seeds Nutrition Facts

100 grams of pomegranate seeds provide various nutrients like:

The Final Say

So, after exploring the myriad benefits of pomegranate seeds for pregnancy, do you wonder if this remarkable superfood might be the missing piece in your maternal nutrition puzzle?

With scientific research studies revealing an impressive 33% reduction in the risk of preterm birth among those who consume pomegranate seeds during pregnancy, the evidence is clear these seeds can be a game-changer for maternal health.

As you embark on this beautiful journey, consider the multitude of ways pomegranate seeds can be your trusted ally in achieving a healthier and happier pregnancy.

FAQs

1. Is it good to eat seeds during pregnancy, like pomegranate seeds?

Consuming pomegranate seeds is a great choice during pregnancy. Its powerful essential nutrients and antioxidants benefit you and your baby. It is just the right choice, but be sure to consume them in moderation as part of a balanced diet.

2. Are there any seeds I should avoid during pregnancy?

While pomegranate seeds are generally safe, their sources, like flaxseeds or even chia seeds, require moderation while consuming. Also, its high fibre content leads to digestive discomfort in many, so you should always consult your dietitian to determine the best choices for your needs.

3. Can I eat 3 pomegranates a day during pregnancy?

Eating 3 whole pomegranates daily during pregnancy may be excessive due to their natural sugar content. So, it is always best to enjoy moderate pomegranate seeds to avoid excessive calorie and sugar intake.

4. Are there any possible risks of pomegranate seeds during pregnancy?

Posing minimal risk for most pregnant women, but pomegranate seed overconsumption is seen leading to an excessive calorie intake, potentially resulting in unwanted weight gain.

5. What is the best way to eat pomegranate seeds during pregnancy?

To enjoy pomegranate seeds during pregnancy, you must try consuming them fresh as a snack or just by adding them to your salads or blending them into smoothies to fulfil your cravings. 

References

• Pomegranate Information | Mount Sinai - New York

• The Health Benefits of Pomegranates

• Pomegranate juice may prevent pregnancy complications

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.