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

graines
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.

Amandes, noisettes, noix de cajou et macadamia, par exemple, sont parmi les plus utilisés en nutrition maternelle. Botaniquement, certains sont des fruits secs à coque, d'autres des graines, mais tous partagent un profil nutritionnel proche : bonnes graisses, oméga-3 et oméga-6 mono-insaturés et poly-insaturés, protéines végétales, fibres, minéraux comme le magnésium ou le manganèse, et vitamine E. Leurs propriétés en font un atout précieux pour soutenir la vitalité au quotidien, en grossesse, en post-partum et pendant l'allaitement. La forme et la qualité conditionnent leurs bénéfices : oléagineux entiers, bio, peu transformés et conservés à l'abri de l'humidité préservent au mieux leurs nutriments.

Dans l'alimentation, les oléagineux se retrouvent partout : amandes, noisettes et noix de cajou consommées entières, en poudre ou grillées, beurres et purées d'amande à tartiner, laits végétaux d'amande ou de noisette, pâtes à tartiner aux noisettes, granolas, mueslis, céréales du petit-déjeuner et nombreux desserts. Les graines de courge, de chia, de lin ou de sésame complètent cette famille, tout comme l'huile d'olive en cuisine. La macadamia, plus rare en France, contient des acides gras mono-insaturés en abondance. La biodisponibilité de leurs nutriments dépend de la préparation : les oléagineux entiers libèrent moins de bonnes graisses à la digestion que les beurres ou les versions broyées. Conservés au sec, ils préservent leurs propriétés.

En snack fonctionnel, les oléagineux se présentent sous plusieurs formes : entiers, en beurre ou purée, en barres céréalières, en pâtes à tartiner ou en granolas. Privilégier des oléagineux bio, peu transformés et de filière tracée permet de bénéficier d'un profil nutritionnel optimal. C'est l'approche retenue par Jolly Mama dans ses snacks pensés pour la maternité, comme Crazy Nut, une pâte à tartiner aux noisettes (55 %), Croquantissime, une barre amande-noisette, et Tomato Croq, un granola salé aux amandes, noix de cajou et graines de courge bio. Pour un soutien dédié au magnésium pour la maternité, plusieurs des oléagineux utilisés en sont naturellement riches. Les critères de qualité à privilégier sont l'origine bio, la fraîcheur et l'absence d'additifs.

carré de céréales riche en fer

Products containing it

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  • Croquantissime carré de céréales riche en fer
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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 - Apports en acides gras de la population vivant en France (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.

En post-partum et en allaitement, les amandes et les noisettes bio sont particulièrement intéressantes pour leur richesse en magnésium, en vitamine E et en fibres. Elles s'intègrent facilement dans une routine de soutien contre la fatigue, sous forme de barres, de cookies, de pâtes à tartiner ou en collation simple. Un mélange varié reste idéal pour bénéficier des profils complémentaires.

Oui, plusieurs oléagineux figurent parmi les meilleures sources alimentaires de magnésium. Pour 30 grammes, soit une petite poignée :

Oléagineux — Teneur en magnésium (pour 30 g)

  • Noix de cajou : environ 90 mg
  • Amandes : environ 80 mg
  • Noix : environ 60 mg
  • Noisettes : environ 50 mg

Une portion quotidienne couvre une part significative des besoins, particulièrement utile pour les jeunes mamans en post-partum. Pour une routine du matin riche en magnésium, un porridge ou un granola aux amandes et cajou est une option simple.

Our other ingredients

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fibres 46830bfa df40 45ff b1d1 7cc91e6bbbd1

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.
actif magnesium ac645dd7 058f 40d2 b84a e85b57cbe810

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.
actif dha 22f1fbce 1a1a 48c6 b16f 39559fb60efd

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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