Chia Seeds For Healthy Pregnancy: Why Expecting Mothers Should Add Them To Their Diet

Is it safe to eat chia seeds during pregnancy? Can chia seeds also reduce various ill effects during pregnancy?

Is it safe to eat chia seeds during pregnancy? Can chia seeds also reduce various ill effects during pregnancy?

Is it good to eat chia seeds during pregnancy? Chia seeds are black, small, round, and smooth-textured seeds. They have been used as edible food since ancient civilizations. Chia seeds have various health benefits and are also loaded with antioxidants, which fight against damage and inflammation caused by free radicals in the body. It is also a versatile ingredient that can be used for various recipes. In the recent decade, this particular seed has caught the attention of researchers for its health benefits during pregnancy.

Chia Seeds For Healthy Pregnancy

Chia seeds have a few essential nutrients during pregnancy, such as omega-3 fatty acids and fibre:

1. OMEGA 3: Omega 3 during pregnancy is said to have a greater health impact on the growing child. It helps to improve the growing child's cognitive function and prevents preterm deliveries. From the 3rd week of conception, neural tube formation starts, followed by brain development. Therefore, adequate omega-3 in the diet is essential. Chia seeds, a vegetarian omega-3 food source, have alpha-linoleic acid (ALA). ALA will later be converted into EPA and DHA in the body. Many studies prove the role of omega-3 in preventing preterm labour. A KP Best et al. study states that omega-3 intake from early pregnancy and consistent intake help reduce the risk of preterm delivery. Having two tablespoons of chia seeds per day helps improve omega-3 intake.
2. MICRO-NUTRIENTS: Chia seeds are also a good magnesium, phosphorus, and zinc source. During pregnancy, cramps are pretty common. The inclusion of magnesium in the diet helps manage cramps. Taking 1-2tablespoons of chia seeds per day in a daily diet aids in managing cramps.
3. WEIGHT GAIN IN PREGNANCY: Chia seeds are high in fibre, which helps maintain weight during pregnancy. Rapid weight gain occurs during the second and third trimesters, so having fibre-rich food at mid- and evening meals helps curb hunger and also helps maintain weight gain.
4. FIBER: Chia seeds are critical during pregnancy. A common symptom is constipation, so a daily intake of 30-35 g of fibre is essential to overcome it. Insoluble fibre is exceptionally high in chia seeds and reduces the incidence of constipation during pregnancy.
5. CHIA SEEDS RECIPES: Chia seeds can be eaten as a pudding with cut fruits, added to overnight-soaked oats with dried fruits, or roasted in a health mix laddu. They can also be taken along with yoghurt and curd.
6. ANTI-OXIDANT: Chia seeds contain iso-flavones and polyphenols, which help prevent inflammation. Eating an anti-oxidant-rich meal can also reduce various ill effects during pregnancy.