Chia Seeds During Pregnancy - Safe or Unsafe?
Consuming Chia Seeds in Pregnancy - Health Benefits, Nutritional Value, Side Effects And How to consume
Chia seeds are edible tiny black seeds of chia plants. Chia seeds are a superfood that is highly nutritious and provides vital nutrients to the expectant mother and her growing baby. In this article, we'll talk about chia seeds' benefits, side effects, and nutritional value. Read this article to know all about having chia seeds while pregnant.
Are chia seeds safe to consume during pregnancy?
Chia seeds are safe to consume during pregnancy and contain many vital nutrients for a healthy pregnancy. In addition, chia seeds are a good source of minerals such as manganese, iron, copper, selenium, calcium, and magnesium. All these minerals play a significant role in the healthy growth and development of the growing baby in the womb.Benefits of Chia Seeds during pregnancy
1. Promote Fetal Development
Chia seeds are a rich source of minerals such as magnesium, iron, calcium, selenium, phosphorus, and manganese. All of these minerals are essential to keep you healthy throughout your pregnancy. They also promote fetal development.2. Healthy Heart
Chia seeds contain potent antioxidants that reduce the risk of developing chronic illnesses like heart-related disease or cancer.3. Prevent Constipation
Chia seeds are an excellent source of fiber that helps to keep you away from constipation, a common complication during pregnancy. In addition, the high fiber content of chia seeds aids regular bowel movements, thereby keeping constipation and hemorrhoids at bay. Hence, keeps your digestive tract healthy.4. Prevent Anemia
Your body needs an adequate amount of iron to produce red blood cells that are required to carry oxygen and other nutrients to your baby in the womb. Iron deficiency can cause anemia. Chia seeds are a good source of iron, and consuming them during pregnancy helps to reduce the risk of developing anemia.
5. Regulates Blood Sugar Levels
Chia seeds help in maintaining your blood sugar levels under control. High blood sugar levels can lead to gestational diabetes and increase the chances of congenital disabilities and preeclampsia. So, it's essential to keep blood sugar levels under control throughout the pregnancy.6. Alleviate Cramping
Chia seeds contain magnesium, which is essential to alleviate cramps and muscle tension. The magnesium content also lowers the chances of early uterine contractions and premature labor.
7. Strengthen Teeth and bones
Calcium is required to strengthen teeth and bones. So, it's essential to consume calcium-rich foods during pregnancy. For example, chia seeds are a rich source of calcium. So, consuming them helps to strengthen your teeth and bones during pregnancy.
8. Boost Energy
The fat and protein content of chia seeds boost your energy levels and fight fatigue throughout the day during pregnancy.
9. Rich in Omega-3 fatty acids
Chia seeds are a rich source of omega-3 fatty acids that help to prevent heart diseases. In addition, these acids are well known to improve blood vessel functions. Furthermore, omega-3 fatty acids are essential for fetal brain development.
10. Good source of protein
Chia seeds are an excellent source of protein required for developing your baby's organs and tissues.
Side effects of Chia Seeds during pregnancy
Although chia seeds are highly nutritious and safe to consume during pregnancy, there are some side effects of chia seeds, too, especially if you overeat them. Some of the side effects caused due to the consumption of chia seeds during pregnancy are:
Overconsumption of chia seeds during pregnancy can lead to gastrointestinal problems such as constipation, bloating, and diarrhea.
They're blood thinners and can lower your blood pressure.
They may also trigger some allergic reactions, such as rashes or hives.
How to consume chia seeds during pregnancy?
- You can eat raw chia seeds as a snack. These seeds are long-lasting and imperishable.
- Soak chia seeds overnight in water and drink them the next day.
- Add chia seeds to pudding or dessert.
You can add chia seeds to salads, smoothies, yogurt, cereal, snacks, or any other dishes you make.
Nutritional Value of Chia seeds
According to the USDA, 100 g of chia seeds contain| Calories | 486 |
| Carbohydrates | 42 g |
| Fats | 30.7 g |
| Protein | 17 g |
| Cholesterol | 0 mg |
| Dietary Fiber | 34 g |
| Vitamin A | 54 IU |
| Vitamin B1 (Thiamin) | 0.62 mg |
| Vitamin B2 (Riboflavin) | 0.17 mg |
| Vitamin B3 (Niacin) | 9 mg |
| Vitamin B6 (Pyridoxine) | 0.329 mg |
| Vitamin B9 (Folate) | 49 µg |
| Vitamin C | 1.6 mg |
| Vitamin E | 0.5 mg |
| Sodium | 16 mg |
| Potassium | 407 mg |
| Calcium | 631 mg |
| Iron | 7.72 mg |
| Magnesium | 335 mg |
| Manganese | 2.72 mg |
| Zinc | 4.58 mg |
| Selenium | 55.2 µg |
| Phosphorus | 860 mg |
Frequently Asked Questions (FAQs)
1. Are chia seeds safe during pregnancy?
Yes, chia seeds are nutritious and safe to consume during pregnancy. However, eat them in moderate amounts, as overeating can cause some side effects too.
2. How many chia seeds can I have while pregnant?
Chia seeds are packed with various essential nutrients vital for a healthy pregnancy. 1 to 2 tablespoons of chia seeds daily are enough to consume during early pregnancy. Speak to your doctor to know the right and safe amount of chia seeds to consume during pregnancy.3. Can I eat chia seeds during early pregnancy?
Yes, you can eat chia seeds throughout your pregnancy as they contain many vital nutrients essential for a healthy pregnancy.4. What are the side effects of eating chia seeds?
Although chia seeds are healthy and nutritious, overconsumption can cause side effects, such as bloating, constipation, diarrhea, and intestinal gas.5. Can I eat raw chia seeds during pregnancy?
Yes, raw chia seeds are safe to consume during pregnancy.
6. Is it bad to eat chia seeds every day?
You can eat chia seeds daily, but you've always got to remember that moderation is the key, as overeating can cause side effects too.7. Do chia seeds have folic acid?
Yes, chia seeds contain folic acid.8. Is chia seed good for early pregnancy?
Chia seeds are packed with essential nutrients required for a healthy pregnancy. You can consume them anytime during pregnancy. They're also good to consume during early pregnancy.9. Is chia seed ok during pregnancy?
Yes, chia seeds are healthy, nutritious, and safe to consume throughout pregnancy.10. Can I drink chia seeds with water while pregnant?
Yes, you can drink water with chia seeds during pregnancy.Chia seeds are highly recommended due to the presence of powerful antioxidants, vital minerals, and high protein content. However, before adding them to your pregnancy diet, please consult your doctor to determine whether they're interacting with your existing medications. If your doctor approves you, consume these highly nutritious seeds while pregnant. Wishing you a very happy and safe pregnancy.
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