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Nuts and seeds: almonds, hazelnuts, cashews — allies throughout your maternity journey

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Natural source of healthy fats and omegas

oilseeds are among the foods richest in monounsaturated fatty acids and polyunsaturated omega fats — good fats associated with cardiovascular comfort and supporting healthy cholesterol levels. A valuable source during pregnancy, breastfeeding and the postnatal period.

Magnesium, fibre and nutrients

Organic almonds, hazelnuts, cashews and macadamia nuts provide magnesium, manganese, selenium, vitamin E and fibre every day. A blend of nutritional properties to help support energy, muscle comfort and recovery for new mothers.

A delicious treat at breakfast and snack time

Whether enjoyed as a snack, at breakfast, or added to a yoghurt, porridge, or salad, nuts and seeds bring crunch, satiety, vitamins, and minerals to a simple daily routine. A handful a day is more than enough to complement the intake of a balanced diet.

Origin and description

Nuts and seeds refer to a broad group of plant-based foods naturally rich in lipids.

Almonds, hazelnuts, cashews, and macadamia nuts, for example, are among the most widely used in maternal nutrition. Botanically, some are tree nuts and others are seeds, but all share a similar nutritional profile: healthy fats, mono- and polyunsaturated omega-3 and omega-6 fatty acids, plant-based proteins, fibre, minerals such as magnesium and manganese, and vitamin E. These properties make them a valuable asset for supporting everyday vitality, during pregnancy, in the postpartum period, and while breastfeeding. Form and quality determine their benefits: whole, organic, minimally processed nuts stored away from moisture best preserve their nutrients.

In food, nuts and seeds are found everywhere: almonds, hazelnuts, and cashews eaten whole, ground, or roasted; almond and hazelnut butters and pastes to spread; almond or hazelnut plant-based milks; hazelnut spreads; granolas, mueslis, breakfast cereals, and many desserts. Pumpkin, chia, flax, and sesame seeds round out this family, as does olive oil in cooking. Macadamia, less common in France, contains an abundance of mono-unsaturated fatty acids. The bioavailability of their nutrients depends on preparation: whole nuts release fewer healthy fats during digestion than butters or ground versions. Stored in a dry place, they retain their properties.

As a functional snack, nuts and seeds come in many forms: whole, as butters or pastes, in cereal bars, spreads, or granolas. Choosing organic, minimally processed nuts from traceable sources helps ensure an optimal nutritional profile. This is the approach taken by Jolly Mama in its snacks designed for maternity, such as Crazy Nut, a hazelnut spread (55%), Croquantissime, an almond-hazelnut bar, and Tomato Croq, a savoury granola with almonds, cashews, and organic pumpkin seeds. For dedicated support for magnesium for maternity, several of the nuts used are naturally rich in these. The quality criteria to look for are organic origin, freshness, and the absence of additives.

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Why are nuts and seeds your maternity allies?

  • A source of healthy fats and omega

    Their monounsaturated fatty acids and omega contribute to cardiovascular comfort, supporting healthy cholesterol levels and a balanced lipid profile.

  • Daily magnesium intake

    Almonds, cashews and hazelnuts are among the richest dietary sources of magnesium for new mothers.

  • Satiety and indulgent pleasure

    Rich in fibre, protein and healthy fats, they keep you feeling full between meals whilst adding a satisfying crunch.

  • Antioxidants and cardiovascular support

    Their vitamin E and antioxidant properties may help support cardiovascular health.

  • Complete mineral profile and skin support

    Manganese, selenium, copper and zinc complete their richness, beneficial during the demanding phases of motherhood and for skin support.

How does it work? (The science bit)

Nuts and seeds work through a rare combination of healthy fats and micronutrients. Their lipids, primarily mono-unsaturated and polyunsaturated omega fatty acids, contribute to maintaining a balanced lipid profile and support cardiovascular comfort. Several meta-analyses have highlighted a favourable effect of regular consumption on certain cardiometabolic markers, such as LDL cholesterol levels and reduced risk of heart disease. These healthy fats also contribute to the composition of cell membranes and to prostaglandin balance.

Nuts and seeds also provide fibre, plant-based proteins, and a range of minerals including magnesium, which contributes to reducing tiredness and fatigue and to the normal functioning of the nervous system and muscles. Not all are equal, however, when it comes to the omega-6/omega-3 profile: walnuts stand out for their favourable ratio, rich in ALA omega-3, whereas almonds, hazelnuts, and cashews are richer in mono-unsaturated omega-9. Including walnuts and flaxseeds regularly helps balance this ratio. The vitamin E they contain contributes to the protection of cells from oxidative stress and to skin support. This nutritional density makes them valuable foods during the demanding phases of maternity, such as pregnancy and the postpartum period, when needs increase. In products such as Crazy Nut, Croquantissime, and Tomato Croq by Jolly Mama, whole nuts and their pastes form a nourishing base.

Key takeaway: A handful of organic nuts per day (around 30 g) covers a good proportion of your magnesium, vitamin E, and healthy fat needs. Vary between almonds, hazelnuts, walnuts, and cashews to benefit from complementary profiles, and include walnuts regularly to balance your omega-6/omega-3 ratio.

Becerra-Tomás N. et al. - Almond Consumption and Risk Factors for Cardiovascular Disease: A Systematic Review and Meta-analysis of Randomized Controlled Trials, Advances in Nutrition (2019)

Consumption of Nuts and Seeds and Health Outcomes Including Cardiovascular Disease, Diabetes and Metabolic Disease, Cancer, and Mortality: An Umbrella Review, Advances in Nutrition (2022)

ANSES - Fatty acid intakes in the French population (2014)

Your questions, our answers.

A small handful of organic nuts and seeds a day — around 30 grams — is more than enough to boost your intake of healthy fats, magnesium and fibre: almonds or hazelnuts as a snack, nut butter on toast at breakfast, homemade granola with almonds, cashews and pumpkin seeds, or a salad topped with crushed hazelnuts and a drizzle of olive oil. Vary your sources to benefit from complementary nutritional profiles.

Yes, nuts and oilseeds are an excellent ally during pregnancy, a period when the need for healthy fats, omega fatty acids, magnesium, vitamin E and fibre increases. They fit into a balanced diet as a source of good fats and provide a satisfying effect that is helpful against cravings. Several studies suggest a favourable link between regular consumption of nuts and cardiovascular comfort.

Nuts and seeds are generally very well tolerated in usual quantities. As they are rich in healthy fats, very excessive consumption may cause mild digestive discomfort. Soaking almonds for a few hours, or lightly blending them into a paste, can also improve tolerance and digestibility for those with sensitive digestion.

Storage tip: The healthy fats in nuts and seeds are sensitive to oxidation. Beyond a few weeks, store them in the freezer in an airtight jar — this preserves their omega fatty acids, vitamin E, and fresh flavour.

Nuts and oilseeds are among the main food allergens. Anyone with a nut allergy should exclude them from their diet and read snack labels carefully to identify any possible traces. If you are taking anticoagulant medication or consuming very large quantities on a regular basis, seek advice from a healthcare professional. Choose organic, unsalted, unsweetened, and non-oil-roasted nuts and oilseeds.

In the postpartum period and during breastfeeding, organic almonds and hazelnuts are particularly valuable for their richness in magnesium, vitamin E and fibre. They fit easily into a routine of support against fatigue, in the form of bars, cookies, spreads or as a simple snack. A varied mix remains ideal to benefit from complementary nutritional profiles.

Yes, several nuts and seeds are among the best dietary sources of magnesium. Per 30 grams, roughly a small handful:

Nuts and seeds — Magnesium content (per 30 g)

  • Cashew nuts: approximately 90 mg
  • Almonds: approximately 80 mg
  • Walnuts: approximately 60 mg
  • Hazelnuts: approximately 50 mg

A daily portion covers a significant share of requirements, which is particularly useful for new mothers in the postpartum period. For a magnesium-rich morning routine, a porridge or an almond and cashew granola is a simple option.

Our other ingredients

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Fibre

Dietary fibre refers to non-digestible complex carbohydrates naturally present in plants. They are recognised for their role in supporting healthy gut transit and contributing to the balance of the digestive microbiota.
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Magnesium bisglycinate

We chose a 100% bisglycinate magnesium, with no oxide or blending, to ensure optimal absorption and avoid the digestive discomfort often associated with standard forms.
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Omega-3 DHA

We use DHA sourced from extra-pure oils, guaranteed free from pollutants and heavy metals (Qualitysilver® and Friends of the sea®).
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