Pregnancy can be complicated, confusing, and exciting at the same. A pregnant woman is soaring over the moon for one minute with all those beautiful thoughts and feelings. The next minute she is drowned in a sea of doubts. What was healthy all these days could be dangerous to the growing baby. A pregnant woman will have to be cautious about the foods that are safe during pregnancy. Chia seeds are high in nutrition (1), but can you consume chia seeds during pregnancy?
Chia seeds are tiny black seeds obtained from a plant known as Salvia Hispanica. These seeds formed an important component of the Aztec diet. An interesting fact about chia is that it belongs to the mint family. Recently the consumption of chia seeds has gained popularity because these seeds are power-packed with nutrition.
In This Article
- Are Chia Seeds Safe During Pregnancy?
- Nutritional Facts of Chia Seeds
- Amazing Benefits of Eating Chia Seeds During Pregnancy
- How to Consume Chia Seeds During Pregnancy?
- Side Effects of Consuming Chia Seeds During Pregnancy
- FAQ’s
Are Chia Seeds Safe to Eat During Pregnancy?
Chia seeds are considered healthy and nutritious and can be added to almost anything. These seeds make a good flavor addition to satiate all those cravings or food aversions. The nutrition present in chia seeds can aid in a baby’s growth and development in many aspects.
However, pregnancy can be a tricky phase as your body goes through many changes. It is always safer to check with your doctor before consuming it regularly. If you plan on eating them every day, your doctor can help you with dosage recommendations.
Nutritional Facts of Chia Seeds
Here are the nutritional facts of dried chia seeds per 100 g (2).
| Nutrients | Value |
| Water | 7.45 grams |
| Protein | 17 grams |
| Fat | 32.9 grams |
| Carbohydrate | 38.3 grams |
| Biotin | 14.5 µg |
| Calcium | 595 mg |
| Iron | 6.04 mg |
| Magnesium | 326 mg |
| Phosphorous | 691 mg |
| Potassium | 642 mg |
| Sodium | 16 mg |
| Zinc | 5.56 mg |
| Copper | 1.57 mg |
| Manganese | 7.56 mg |
Amazing Benefits of Eating Chia Seeds During Pregnancy
Chia seeds are packed with nutrients. They can help both the pregnant mother and the growing baby. Here are some of the advantages of consuming chia seeds while pregnant.
1. Baby’s Organs
Chia seeds are an excellent source (3) of protein. Protein is important for fetal growth (4) – in both mother and baby. It helps the uterus grow to support the growing baby; and aids in the growth of the brain, tissues, and organs of the baby.
2. Baby’s Bones
Potassium is extremely important for the development of strong bones in the baby (5), just like calcium. Chia seeds contain both of these nutrients. A single tablespoon of chia seeds can help a pregnant woman get 11% of her daily requirement of potassium and 9% of her calcium requirement.
3. Versatile
Chia seeds are versatile and can be added to most foods. Add the seeds to your porridge, cereal, or bread. You can even use them as a seasoning for certain dishes. This makes it very easy for a pregnant woman to consume the seeds.
4. Relieves Constipation
Pregnancy-related constipation is no secret. Adding chia seeds to your food every day can relieve constipation and aid in better digestion.
5. Combats Anemia
Chia seeds are rich in iron and help in alleviating anemia. Anemia(6) can affect both maternal and fetal health during pregnancy.
6. Fetal Development
Omega-3 fatty acids are crucial for the fetus’ brain development, and chia seeds are an excellent source (7) of these nutrients
[Read : How To Handle Sweet Food Cravings During Pregnancy?]
How to Consume Chia Seeds During Pregnancy?
These seeds are very versatile. You can add them to almost anything and enjoy a nice nutty flavor. Some ways you can consume chia seeds are
1. Cereal/ Porridge
You can roast the chia seeds and powder them. Store it in an airtight container and sprinkle them in your morning cereal or porridge. Keeping them ready can be very helpful, as all you will need to do is take a spoonful of this powder and mix it.
2. Pudding
If you are craving sweets during your pregnancy, add some chia seeds or chia seed powder to a pudding. It can enhance the flavor and is very easy to incorporate.
3. Smoothies
If you are fond of smoothies and liquids, add some chia seeds powder to your smoothie. You can blend chia seeds along with the other ingredients for the smoothie, or top your drink with the seeds.
4. Granola Bars
Make protein or granola bars with chia seeds for can be a perfect snack when those cravings hit.
5. Salads
More of a raw vegetable eater? Add these seeds to your salad dressing for a twist on the flavor.
[Read : Salads During Pregnancy]
Side Effects of Consuming Chia Seeds During Pregnancy
Despite all the benefits, the chia seeds can affect you negatively too. Some side effects you could experience are:
- Since chia seeds are rich in fiber (8), too many of these seeds in a day or on a regular basis can cause digestive issues. Excess fiber consumption may lead to digestive issues during pregnancy.
- Some women may be allergic to chia seeds (9). It is better to consult your doctor, if you have any nut or seed allergy before consuming chia seeds, especially when you are pregnant.
Chia seeds have always been a rich source of various nutrients. Consuming these seeds has many health benefits. You can add chia seeds to almost all types of foods. However, do not get carried away with eating too many of these seeds when pregnant. Too much of any food is not good for you or the baby. Always eat in moderation and always get your doctor’s approval before embarking on any healthy eating journey while pregnant
[Read : FlaxSeed During Pregnancy]
FAQ’s
1. Can Chia Seeds Help With Constipation?
Chia seeds are rich in fiber content, which can help in aiding better digestion, thus reducing constipation. However, overconsumption can lead to digestive issues as well as abdominal pain.
2. Will Chia Seeds Help in the Brain Development of the Fetus?
Chia seeds are rich in potassium and phosphorous and are an excellent source of omega-3 fatty acids. These nutrients are important for the baby’s brain development (10).
3. Can Pregnant Women Eat Chia Seeds Everyday?
Some women may be allergic to these seeds. Hence it is always better to consult your doctor before consuming chia seeds, especially when you are pregnant.
4. Can Chia Seeds Cause Allergies in Pregnant Women?
Pregnancy can make you allergic to numerous things. If you are allergic to nuts and seeds, it is always better to consult your doctor before consuming chia seeds especially when you are pregnant.
5. How Long Can I Soak Chia Seeds Before Consuming?
Research says that chia seeds provide good nutrition when you consume them soaked. Ideally, it is better to soak chia seeds for a maximum of 15-20 minutes.
Read Also: Hemp Seeds During Pregnancy – Is it Safe?
References
- Nutritional, health benefits and usage of chia seeds (Salvia hispanica): A review – [https://academicjournals.org/journal/AJFS/article-full-text/310BC7365996]
- Seeds, chia seeds, dried – [https://fdc.nal.usda.gov/food-details/2710819/nutrients]
- The Protein Problem: How much should you REALLY be getting? – [https://blogs.oregonstate.edu/moore/the-protein-problem/]
- Impacts of maternal dietary protein intake on fetal survival, growth, and development – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5882021/]
- Maternal Nutrition During Pregnancy: Intake of Nutrients Important for Bone Health – [https://link.springer.com/article/10.1007/s10995-016-2178-7]
- Anemia during pregnancy – [https://shorturl.at/hwNRZ]
- Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/]
- Chia seeds pack a nutritional punch – [https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/chia-seeds-pack-nutritional-punch ]
- Dermatitis Caused by Ingestion of Chia Seeds – [https://www.jiaci.org/revistas/vol28issue1_6-3.pdf ]
- Chia Seeds (Salvia Hispanica L.): An Overview—Phytochemical Profile, Isolation Methods, and Application – [https://www.mdpi.com/1420-3049/25/1/11]
