Should pregnant women eat chia seeds?

Chia seeds are derived from Salvia hispanica, a herb in the mint family native to Central America. Today, chia seeds are widely used and present in many dishes thanks to their high nutritional value. So should pregnant women use chia seeds?

1. Benefits of chia seeds for pregnant women

Chia seeds are so easy to eat that you will want to add them to everything from oatmeal, yogurt and even ice cream. Here are some reasons why chia seeds are beneficial for pregnant women and chia seeds for pregnant women.

1.1 Easy to defecate

Pregnancy can also wreak havoc on your digestive system and as a result, you may have to fight constipation daily and if constipation persists, you may even be at risk of developing hemorrhoids.

According to experts, consuming foods rich in fiber can keep your digestive system running smoothly. Two tablespoons of chia seeds have about 8 grams (g) of fiber, which is about 32% of the Daily Value (DV)

1.2 Increases Red Blood Cell Count

If your hands and feet are so cold that you have to wear gloves or socks all the time, or you feel more tired than usual or dizzy, these symptoms may be due to iron deficiency anemia.

Many pregnant women do not produce enough red blood cells, which can cause anemia. Therefore, doctors will prescribe vitamin and iron supplements to treat anemia during pregnancy.

But increasing your iron intake through food can also help increase your body's red blood cell count. While spinach and red meat may be more famous for their iron content, chia seeds are also an excellent source of iron, containing about 2 milligrams (mg) per 2 tablespoons, or 11 percent of the DV.

1.3 Strengthens fetal teeth and bones

For healthy adults, you will need about 1,000 mg of calcium per day, with this amount of calcium you do not necessarily need to drink several glasses of milk to meet the required amount. In addition to milk, you should actively combine many other diverse sources of calcium for your body.

You can get calcium from many fruits and vegetables, including chia seeds. Two tablespoons of this superfood have about 152 mg of calcium, which is 15 percent of the DV.

1.4 Helps you feel full longer

During pregnancy, due to many factors, you will feel hungry almost constantly. But eating too much is not only bad for your health, it can also make you gain weight quickly during pregnancy.

The more protein-rich foods you consume, the less hungry you will feel. With the above effects, you should add a few chia seeds to your daily cooking recipes whenever possible. It has about 4g of protein per 2 tablespoons, or 8% DV.

1.5 Rich source of omega-3

Since this is a popular product on the market, you must have heard some familiar effects of omega-3 such as, this fatty acid can help reduce chronic inflammation, improve eye health and reduce anxiety and depression.

But did you know that omega-3 also promotes healthy brain development in the fetus and can even contribute to a healthy pregnancy.

So, to get more omega-3s in your daily diet, you can start by including different types of fish that are low in mercury, such as salmon, oysters, sardines, and shrimp.

But if pregnancy has changed your taste buds and the thought of eating fish makes you nauseous, these small but powerful seeds are a good alternative. One ounce of chia seeds contains about 5 grams (g) of omega-3s.

1.6 Helps you maintain blood sugar levels

Pregnancy hormones can cause a buildup of glucose in your blood, and you need to keep it under control to help avoid developing gestational diabetes.

High blood sugar levels can affect the health of your baby and yourself. The fiber content in chia seeds not only helps you prevent constipation but also regulates blood sugar levels by slowing down the rate at which sugar is absorbed into your bloodstream.

2. Risks of eating chia seeds during pregnancy

2.1 Eating too many chia seeds can cause diarrhea or stomach discomfort

Should pregnant women use chia seeds is a question of many pregnant women. Chia seeds are a natural product that is good for health, but this does not mean that you should use them too much.

This is a food rich in fiber and if you are not used to consuming a lot of this fiber, it can cause diarrhea and other stomach discomfort. Normally, you can eat 1 to 2 tablespoons of chia seeds per day without any problems. But if you are adding fiber to your diet, start with 1 tablespoon to be safe.

2.2 Drug Interactions When Using Chia Seeds During Pregnancy

Chia seeds are safe for many women during pregnancy, but you should consult your doctor before using chia seeds for pregnant women and incorporating chia seeds into your diet.

If you are taking medication to control your blood sugar level, adding chia seeds to your diet may interact with your medication, causing a significant decrease or increase in the dose of the medication you are taking.

2.3 Risk of suffocating

Although very rare, there is a risk of choking when using chia seeds. If this is your first time eating chia seeds, you may not be aware that the seeds can quickly expand and absorb up to 10 times their weight in water. If you eat a spoonful of chia seeds and drink water immediately after, the chia seeds can expand in your esophagus.

The swelling in the throat caused by chia seeds can be a scary experience. In case you are facing a lot of phlegm during pregnancy, the swelling can appear worse.

To ensure safety, you should sprinkle chia seeds on food and should not scoop chia seeds into your mouth. In addition, consider soaking chia seeds in fruit juice or water to make a drink or gel pudding. This way, the chia seeds will expand before you eat them.

In fact, using chia seeds for pregnant women brings many health benefits for both mother and baby. However, to ensure safety and a healthy pregnancy, you should be more careful by consulting a specialist at Vinmec International General Hospital about using chia seeds during this period. Using them properly and for the right purpose always brings effects beyond expectations for pregnant women.

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