7 Health Benefits Of Chia Seeds During Pregnancy

Along with vegetables, fruits, lentils, and dairy, seeds of certain plants also provide the necessary nutrients for us. Among them are chia seeds, which are used in a variety of cuisines. But how good are chia seeds and in what quantity should they be consumed when you are pregnant?

Are Chia Seeds Safe To Eat During Pregnancy?

Yes, chia seeds are safe to consume during pregnancy, but in moderation. They are high in nutrients and can support a healthy pregnancy.

These tiny seeds are often considered a superfood and have been used by the ancient Mayan and Aztec civilizations. However, there isn’t scientific evidence to establish the benefits of consuming chia seeds while pregnant. So it is better to consult your doctor before including them in your diet.

What Are The Benefits Of Chia Seeds During Pregnancy?

Chia seeds are highly nutritious and a good source of healthy fats. Here are some reasons why you should include these seeds in your pregnancy diet.

1. Improves energy levels:

Exhaustion is normal during pregnancy. Consuming a small quantity of chia seeds can help fight that by boosting energy and endurance.

2. Omega-3 fatty acids support fetal brain:

Omega-3s are vital for health and development of the baby’s brain. Fish is the major source of omega-3, but its mercury content can be a cause for concern during pregnancy; chia can be a safer alternative.

3. Protein assists in muscle growth:

You should require about 70g of protein every day during pregnancy for the development of fetal organs and tissues. Chia seeds contain good protein levels, which make them compliment meat, tofu, poultry and nuts.

4. Fiber relieves constipation:

Chia seeds are loaded with insoluble fiber that aids digestion. It can, therefore, treat constipation, a common complaint during pregnancy.

5. Iron improves oxygen supply:

Iron is essential for the production of extra red blood cells that carry oxygen to the body system. Chia seeds are one of the easiest ways to get this nutrient in your diet.

6. Magnesium eases cramps:

Cramps are common, especially in the third trimester. Sufficient levels of magnesium in the body alleviate cramps and tension in the muscles. Chia seeds are rich in magnesium and may lower the risk of premature labor by curbing early uterine contractions.

7. Rich calcium:

Intake of calcium is essential for the skeletal development of the baby, particularly in the third trimester. Chia seeds contain five times more calcium than milk and are the best alternatives for dairy-free diet.

What Quantity Of Chia Seeds Can You Have During Pregnancy?

You can have about 25g of chia seeds every day during pregnancy. This will meet about 18% of your daily protein requirement and one-third of dietary fiber needs, besides much of energy requirements.

Side Effects Of Chia Seeds In Pregnancy

There are a few risks associated with chia seed consumption when you are pregnant.

1. Leads to gas formation:

Over consumption can increase gas production in the body. However, limiting it to the daily recommended amount will not cause any side effects.

2. Causes thinning of blood:

The omega-3 fatty acids can be beneficial, but can also pose risks to the body. They should not be taken if you are suffering from certain blood disorders or if you are under blood thinning medications because chia seeds cause blood thinning.

How To Consume Chia Seeds During Pregnancy?

Chia seeds are available both in raw and roasted forms. They are also found in some packaged foods such as cereals, bread, crackers and granola bars. They hold a very mild and nutty flavor and can be added to various recipes.

Here are some ways in which you can include chia seeds in your pregnancy diet.

• Eat them raw as snacks
• Add the seeds to everyday meals and snacks
• Sprinkle over smoothies
• Add them to yogurt, salad or cereal
• Add to any pudding or dessert.

Chia seeds have been considered to be one of the super foods that offer numerous benefits for the pregnant mother. However, the research about their effect and safety is quite limited. Therefore, it is always good to consult your healthcare provider before including them in your pregnancy diet.

How do you like to consume chia seeds? Share your ideas and recipes in the comments section

Disclaimer

Claims on this blog have not been evaluated by the FDA. Information on this site is not intended to diagnose, treat, cure, or prevent any disease. We encourage you to do your own research. Seek the advice of a medical professional before making any changes to your lifestyle or diet.