Top 12 Nutrient-Rich Seeds for Expecting Mothers

Chia seeds are harvested from the Salvia Hispanica plant, offering a rich source of nutrients rarely found in the world of food, especially those vital elements challenging to supplement through regular vitamins. In 100g of chia seeds, you get 19.3g of Omega-3, surpassing the content in salmon by 8 times. The high Omega-3 levels in chia seeds are beneficial for cell regeneration in the nervous system and brain function.

Additionally, they aid lactation, ensuring mothers have sufficient milk supply for their infants. So, expecting mothers, it's time to include chia seeds in your diet for a smarter baby.

Market price for chia seeds fluctuates between 400,000 VND - 750,000 VND per 1kg.

Macadamia nuts, originating from Australia, are the most delicious nuts among the varieties. The nut's kernel is fragrant, and the moment it touches your tongue, you'll experience the crispy and smooth texture. If you don't control yourself, the enticing flavor of macadamia will captivate you, and you may end up consuming a kilogram without even realizing it.

Macadamia nuts are rich in nutrients, including fats, sugars, proteins, minerals, vitamin B6, vitamin B1, calcium, iron, phosphorus, making them ideal for supplementing nutrition for pregnant women and the fetus, especially in providing nourishment for brain cells. Pregnant women consuming this fruit will add variety to their diet, contributing to accumulating energy for the fetus. Additionally, macadamia nuts provide ample fats and proteins, helping alleviate the common issue of loss of appetite in pregnant women.

Market price for macadamia nuts ranges from 280,000 VND - 400,000 VND per 1kg.

Similar to the aforementioned seeds, sunflower seeds contain numerous nutritional components beneficial for pregnant women and the fetus. Sunflower seeds are rich in vitamin C, helping pregnant women reduce fatigue and stress. Additionally, these seeds contain B-group vitamins like folate, minerals: calcium, iron, phosphorus, magnesium, manganese, copper, zinc, selenium, and a plentiful source of potassium.

Sunflower seeds are rich in monounsaturated fatty acids like oleic acid, which helps lower levels of bad cholesterol (LDL) and increase good cholesterol (HDL) in the blood. Moreover, they contribute to maintaining stable lipid levels in the pregnant woman's body. Sunflower seeds also serve as an excellent source of antioxidants such as carotenoids, vitamin E, and polyphenolic compounds, enhancing the mother's immune system.

Containing various essential complex B vitamins like riboflavin, niacin, thiamine, pantothenic acid, vitamin B6, and folate, sunflower seeds can optimize fetal development. These elements are crucial for metabolic processes, nerve conduction, and red blood cell synthesis in the mother's body.

Market price for sunflower seeds ranges from 300,000 VND - 500,000 VND per 1kg.

Among the essential nuts for enhancing intelligence, almonds are a must. The main components of almonds include folate, folic acid, omega-3, calcium, magnesium, and more.

Almonds contain phenylalanine, improving the baby's memory and intelligence from the mother's womb, thanks to the Omega-3 content in almonds. Folate and folic acid in almonds are crucial for pregnant women and are indispensable nutrients for the fetus. Incorporating almonds into the diet during pregnancy helps prevent neural tube defects in the baby by about 50-70%.

Furthermore, this compound regenerates red blood cells, prevents anemia in pregnant women, and helps reduce stress during pregnancy. Almonds are also rich in magnesium, reducing the risk of preterm birth and supporting the perfect development of the fetal nervous system. Moreover, hazelnuts help pregnant women prevent common urinary retention issues during pregnancy.

Market price for almonds ranges from 220,000 VND - 350,000 VND per 1kg.

In Pine Nuts, there are numerous essential nutrients crucial for human health, especially for expectant mothers and their babies. With components like Vitamin K, Vitamin E, Zinc... pine nuts can prevent issues in the later stages of pregnancy caused by high blood pressure (pre-eclampsia).

Furthermore, the primary function of pine nuts helps pregnant women avoid blood clotting, promotes bone protein formation, minimizes back pain towards the end of pregnancy. Additionally, pine nuts aid in improving the immune system, contributing to the rapid and robust development of the baby's organs, bones, nerves, and circulatory system.

Market price for Pine Nuts ranges from 275,000 VND - 500,000 VND (Depending on the imported pine nuts of each country).

Undoubtedly, most expecting mothers are familiar with walnuts due to the significant nutrients it provides, especially for pregnant women. Walnuts have high nutritional value, beneficial for brain development and appealing to the taste buds of many.

Within the walnut kernel are essential trace elements for the human body, such as zinc, manganese, and chromium. According to international standards, 100g of walnut kernel contains 642 calories, 6.7g of fiber, 15.2g of protein, and 65.2g of fat. Particularly, the organic acids in walnuts play a crucial role in promoting the development of the baby's brain.

Therefore, it's no surprise that walnuts are always on the list of recommended foods for pregnant women to ensure the healthy development of the fetus. There are various types of walnuts, but pregnant women often prefer white and red walnuts. Due to the increasing demand from mothers, non-authentic walnuts have flooded the market. Hence, to safeguard the health of both mother and baby, mothers should seek genuinely safe and reliable sources.

The price of walnuts varies from 180,000 VND - 300,000 VND /1kg.

Lotus seeds are a type of seed with numerous benefits for health, such as calming nerves and reducing stress. Lotus seeds provide nutrients such as protein, lipids, glucose, calcium, phosphorus, iron, vitamin B1, B2, C, promoting the well-being of pregnant women, improving sleep, enhancing skin, and effectively restoring postpartum bust. Especially, it aids in the intellectual development of the baby in the womb.

Lotus seeds are particularly rich in calcium, protein, and phosphorus, with the ability to nourish the heart, tonify the kidneys, calm the mind, and promote mental well-being. They play a crucial role in the nervous system and brain development of the fetus. Therefore, mothers should incorporate lotus seeds into their diet to ensure the baby's health and intelligence.

Pregnant mothers can prepare lotus seeds according to their taste preferences. There are many nutritious dishes made from lotus seeds, such as red bean and lotus seed sweet soup, braised beef with lotus seeds, lotus seed porridge, etc.

The price of dried lotus seeds ranges from 200,000 VND - 300,000 VND /1kg

When it comes to seeds beneficial for pregnant women, pumpkin seeds cannot be overlooked. Pumpkin seeds help pregnant mothers prevent depression. Mothers can consume pumpkin seeds to prevent psychological disorders during pregnancy while promoting the intellectual development of the fetus. Additionally, pumpkin seeds are excellent for the kidneys, stomach, promote bowel movements, control blood pressure, and keep the mother's mind refreshed, alert, and gentle.

In pumpkin seeds, there is a large amount of calories (1/4 cup of pumpkin seeds contains up to 186 calories – half of the daily calorie requirement for pregnant women). Furthermore, pumpkin seeds are rich in zinc, omega-3, and folate. Pumpkin seeds are readily available and affordable, so pregnant women should enjoy some pumpkin seeds in their free time for a better mood.

Market price: 150,000 VND - 250,000 VND /1kg

Longevity Fruit, also known as the Chinese Wolfberry, originates from China. It is also known as the long ginkgo - a fruit dubbed as the 'elixir of life,' 'rejuvenating, and eternal life.' Longevity Fruit Seeds help in the formation of the fetal brain. Rich in Omega-3, longevity fruit seeds also boost the immunity of pregnant women, enhancing resistance throughout pregnancy.

In longevity fruit seeds, there are numerous essential nutrients, including Omega-3 fatty acids (4.5 times higher than salmon), which are beneficial for the fetal brain development during the pregnancy period. If mothers persist in consuming longevity fruit seeds throughout pregnancy, their babies will be born intelligent and healthy.

Market price of Longevity Fruit Seeds fluctuates between: 170,000 VND - 250,000 VND

Various legume seeds such as green peas, black beans, red beans, and mung beans are excellent for both mothers and babies. Legumes contain a high amount of protein, rich in calcium, potassium, zinc, vitamin B6, magnesium, folate, and alpha-linolenic acid—all essential for the pregnancy process.

Among the various legume seeds, pregnant women should supplement more red beans because they are rich in iron. The iron in red beans helps transport oxygen evenly to cells and the fetus, improving the immune system, promoting brain development, and regulating body temperature.

Additionally, red beans help pregnant mothers boost immunity, reduce the risk of diseases due to their abundant antioxidants. Vitamin B1, vitamin B6 in red beans also help pregnant women reduce fatigue, stress, and improve blood circulation. The fiber in red bean seeds significantly reduces cholesterol levels in the blood, lowering the risk of high blood pressure during pregnancy. This nutrient also helps pregnant mothers avoid constipation, hemorrhoids during pregnancy, and alleviates swelling.

Folklore also advocates that pregnant women should regularly drink black bean water to make amniotic fluid clearer, and especially the baby will be born fair and rosy. However, when using these seeds, mothers should choose carefully, avoiding impurities, molds, pests. It is advisable to buy these seeds at supermarkets or specialized stores for the best quality.

Market price of various bean seeds fluctuates between 140,000 VND - 156,000 VND/1kg.

Melon seeds are commonly used during festive occasions, but especially pregnant women should consume them daily for nutritional supplementation. Although melon seeds are small, they contain many nutrients such as lipids, vitamins B1, B2, E, PP, calcium, iron, zinc, phosphorus, selenium, and protein—a vital component for the nervous system, muscles, body fluids, organs, and joints. Melon seeds also contain carbohydrates, the main component in cell and nervous system structure.

From now on, pregnant mothers should eat more melon seeds to provide additional nutrients for the fetus and ensure its health. However, pregnant women should avoid consuming melon seeds that are seasoned with spices or food coloring!

Market price of melon seeds ranges from 150,000 VND - 200,000 VND

Sunflower seeds are a type of seed with a higher protein content compared to other seeds, and they have relatively low energy levels. Not only that, sunflower seeds also contain vitamin E and an acid that enhances the body's immunity, helping pregnant mothers have a safe pregnancy and reducing the risk of miscarriage.

In addition, sunflower seeds also contain iron, zinc, potassium, and magnesium to help prevent anemia in pregnant women. However, mothers should pay attention to the quality of sunflower seeds. There are various flavored sunflower seeds on the market, and pregnant women should pay attention to the source, origin, and ingredients. Absolutely avoid eating moldy, damp, or excessively seasoned seeds.

Market price of sunflower seeds ranges from: 80,000 VND - 150,000 VND / 1kg