Written by Sindhuja Prabhu
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
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.
Here are the nutritional facts of dried chia seeds per 100 g (2).
Nutrients | Value |
Water | 5.8 grams |
Protein | 16.5 grams |
Fat | 30.7 grams |
Carbohydrate | 42.1 grams |
Dietary Fiber | 34.4 grams |
Calcium | 631 mg |
Iron | 7.72 mg |
Magnesium | 335 mg |
Phosphorous | 860 mg |
Potassium | 407 mg |
Sodium | 16 mg |
Zinc | 4.58 mg |
Copper | 0.924 mg |
Manganese | 2.72 mg |
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.
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.
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.
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.
Pregnancy-related constipation is no secret. Adding chia seeds to your food every day can relieve constipation and aid in better digestion.
Chia seeds are rich in iron and help in alleviating anemia. Anemia(6) can affect both maternal and fetal health during pregnancy.
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?]
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
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.
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.
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.
Make protein or granola bars with chia seeds for can be a perfect snack when those cravings hit.
More of a raw vegetable eater? Add these seeds to your salad dressing for a twist on the flavor.
[Read : Salads During Pregnancy]
Despite all the benefits, the chia seeds can affect you negatively too. Some side effects you could experience are:
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]
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.
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).
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.
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.
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. (11)
Read Also: Hemp Seeds During Pregnancy – Is it Safe?
References
Sindhuja, a mother of two, is an obsessive mom with a keen interest in psychology, especially child psychology. Her quest for knowledge and way with words led her to become a passionate content writer. She transformed her love for writing into a full-fledged career which incidentally also turned up being the perfect stress buster for the last 5 years.Read more.
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