H’Hen Niê, the renowned beauty from Đắk Lắk, recently caught attention by sharing a nutritious breakfast spread on her personal page, featuring a variety of healthy foods for pregnant women.
A nutritious breakfast shared by pregnant H’Hen Niê.
H’Hen Niê’s plate consisted of: 1 avocado, 2 ears of boiled corn, 2 apples, 2 boiled eggs, steamed sweet potatoes, blueberries, macadamia nuts, and walnuts. She referred to this breakfast as “sumptuous” not only for its nutritional richness but also for the peaceful feeling of enjoying it in her lush garden, accompanied by the sounds of chirping birds and crowing roosters.
The model even used AI to research the nutritional content of her meal.
“Join me for breakfast, dear followers, as we admire the garden and listen to the roosters crowing and birds chirping, creating a feeling of indulging in a grand feast,” she shared.
In the comments, she revealed that walnuts were the item she felt most repulsed by on this menu. “On this plate, I feel the most aversion to walnuts, but they are highly nutritious for the fetus,” she explained. Despite her dislike, she finished the walnuts on her plate due to their abundant benefits for the baby’s development.
In addition, she supplemented her meal with a glass of unsweetened milk. “There was one apple and two pieces of sweet potato that I couldn’t finish, and I also drank another 250ml glass of unsweetened milk,” she added.
The model used AI to analyze the nutritional content of her meal.
She often mixes nuts with rice and drinks nut milk.
Previously, H’Hen Niê had also shared her habit of consuming various nutritious nuts. She often combines walnuts with fruits in the morning, mixes them with rice to make them more palatable, or prepares nut milk to drink throughout the day. This habit helps pregnant women maintain their energy levels and provides numerous essential nutrients.
It is worth noting that H’Hen Niê is not alone in incorporating walnuts into her pregnancy diet. Huy Tran, who made a beetroot salad for Ngo Thanh Van, added a unique touch by including caramelized walnuts. Jessica Diễm, a yoga instructor for Ho Ngoc Ha, maintains a daily routine of eating granola mixed with yogurt, blending walnuts, macadamia nuts, and almonds.
Huy Tran prepared caramelized walnuts for pregnant actress Ngo Thanh Van.
Notable Benefits of Walnuts for Pregnant Women and Their Fetuses
Walnuts are considered a “superfood” and the “king of nuts,” especially beneficial for pregnant women due to their abundant and diverse nutritional content. Rich in omega-3 fatty acids, plant-based protein, fiber, magnesium, calcium, vitamins, and antioxidants, walnuts provide energy and support the overall health of both mother and developing fetus.
Beyond physical benefits, walnuts also play a role in enhancing the mental well-being and sleep quality of expectant mothers. Containing melatonin, a natural substance that regulates sleep cycles, walnuts help pregnant women feel relaxed and improve their mood, reducing stress and fatigue associated with hormonal changes during pregnancy. Here are some notable benefits of walnuts for pregnant women and their fetuses:
– Brain Development Support: Omega-3 fatty acids in walnuts contribute to the formation and development of the fetal nervous system and vision.
– Healthy Plant-Based Protein: Protein is crucial for building fetal tissues and cells, as well as maintaining stable energy levels throughout pregnancy.
– Immune System Boost: Walnuts are rich in antioxidants and minerals like zinc and magnesium, strengthening the mother’s defense against illnesses, especially during periods of immune system weakness.
– Diabetes Prevention: Unsaturated fats and fiber in walnuts help regulate blood sugar and enhance insulin sensitivity.
– Improved Digestion and Constipation Relief: The fiber in walnuts stimulates intestinal motility and improves digestion, which is often disrupted during pregnancy.
– Weight Control: By inducing a feeling of fullness and minimizing blood sugar fluctuations, walnuts aid in maintaining a stable weight.
Walnuts offer benefits for pregnant women when consumed in moderation.
Recommended Intake
– According to nutrition experts, pregnant women should consume approximately 28g of walnuts daily, equivalent to about 10 nuts, to achieve optimal benefits without adversely affecting digestion or weight.
– Walnuts can be enjoyed in various ways: as a direct snack, mixed into salads or yogurt, made into nut milk, or incorporated into dishes like porridge or oatmeal…
Potential Harmful Effects of Excessive Consumption
– Indigestion and Nausea: Due to their high-fat content, excessive walnut consumption may overload the digestive system, resulting in bloating and nausea.
– Unintended Weight Gain: A small serving of walnuts already contains a significant number of calories, and uncontrolled intake can lead to unwanted weight gain during pregnancy.
– Interference with Absorption of Other Nutrients: Walnuts contain phytic acid, which can hinder the absorption of certain minerals like iron and zinc when consumed in excess.
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