A Nutrition Guide for Moms-To-Be: Are Chia Seeds Safe for Pregnant Women?


women in pregnancyThe nine months before the birth of your child are full of excitement and emotions. Many moms-to-be, however, are also anxious about doing the right thing.

Nutrition is very important during pregnancy and as most ladies know, certain foods should be avoided.

Are chia seeds safe for moms-to-be? Should these be incorporated in a healthy pregnancy diet? These can be added to the list of safe foods because of the amazing nutritional qualities and the vast range of benefits that they can produce.

What are Chia Seeds?

Salvia hispanica or chia is the seed of a plant that belongs to the mint family. Many Native American tribes, Mayans and the Incas incorporated chia in their diet and considered it to be a nutritional staple.

Chia seeds are an amazing source of Omega-3 fatty acids, which are vitally important for the proper fetus development. Since many pregnant women avoid fatty fish like salmon (because of their mercury content), chia seeds and flaxseed become wonderful alternatives for supplying the body with sufficient

quantities of Omega-3.

omega 3Apart from being a wonderful source of Omega-3, chia seeds are also rich in dietary fiber. As a result, they improve digestion.

They are an excellent antioxidant and some studies suggest that chia seeds could even have anti-viral properties.

Nutritional Information

To know just how much chia to consume while pregnant, you should familiarize yourself with its nutritional information. One ounce of chia seeds comes with solely 137 kilocalories. Of these, 50 calories come from carbohydrates, 72 calories come from beneficial lipids and 15.2 calories come from the protein content of chia seeds.

The seeds contain approximately 10.6 grams of fiber, 4,915 milligrams of Omega-3 fatty acids, 177 milligrams of calcium, 265 milligrams of phosphorus and 44.8 milligrams of potassium. Some other micronutrients and minerals that chia seeds are a good source of include zinc, copper and manganese.

The Health Benefits of Chia Seeds

Adding chia seeds to your diet plan while expecting a child will enable you to enjoy a vast range of health benefits. Clinical studies establish the fact that chia seeds are a superfood that can be used for the treatment of certain conditions and to reduce the risk of others. Chia seeds have anti-inflammatory properties. They can reduce the pain associated to inflammatory conditions.

chia seedsIt’s also important to keep in mind that pregnancy can be tough on the female body. Poor nutrition can lead to a vast range of deficiencies.

Adding chia seeds to your daily menu is a wonderful opportunity for replenishing depleted nutrients.

Getting enough calcium during the final three months of the pregnancy is the key to proper skeletal development in the embryo. As already mentioned, chia seeds are a wonderful source.

In addition, chia seeds slow down the absorption of sugar and prevent blood sugar spikes. Blood sugar spikes during pregnancies have been linked to a vast range of problems. Studies link these spikes to high birth weight, preeclampsia and increased need for giving birth via a C-section rather than naturally.

A single serving of chia seeds will give you 15 percent of your daily protein needs. It will also contain over a third of the diet fiber amount you should be consuming in a single day. Chia seeds provide an energy boost, they speed up the metabolism, they reduce high blood pressure, enhance the absorption of certain vitamins and protect the cells against oxidative stress.

How to Incorporate Chia Seeds in Your Diet

Chia seeds are very easy to incorporate in your diet because they go well with many other foods. All that you have to do is soak chia seeds in a bit of water. They can be consumed raw and added to salads. The chia seeds have a very delicate and exciting nutty flavor. They can absorb any dressing or flavoring that you use, making them extra-delicious.

fiberIf you decide to begin consuming chia seeds while pregnant, you should make the introduction gradual. Since chia seeds are very rich in fiber.

They can cause a big of digestive distress until your body gets used. Start with a small amount and drink plenty of water. If you’re tolerating the seeds well, you can increase the quantity.

Chia seeds can be added to cooked oatmeal, they are ideal for making delicious smoothies and you can also sprinkle those on your morning cup of yogurt.The seeds are ideal for breakfast, lunch and dinner. You can even make muffins and other delicious sweet temptations that contain chia seeds. If you grind chia seeds, you’ll get a delicious and healthy flour that can be used for the creation of any type of dough.

Proper nutrition will determine your health and the wellbeing of your baby during pregnancy. Incorporating superfoods in your menu is a smart thing to do. Chia seeds are very versatile and incredibly beneficial. Most ladies that have given those a try have enjoyed chia seeds immensely.


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