Chia seeds have always been known as a healthy and considered a superfood. They are nutritious, fit into several recipes, and can be found easily in groceries store. As a pregnant woman, nutrition is a big concern for you as it will keep both you and your baby healthy. Therefore, you may want to know if chia seeds are safe during pregnancy, especially if you used to love them. In fact, chia seeds are believed to be safe for pregnant women. They also have many benefits for your fetus. Let’s check out the benefits of chia seeds for pregnant women.
Abundant Mineral Supply
Chia seeds are a great source of mineral for your body. Researches show that consuming 13g of chia seeds helps to meet 15% of calcium,10% of magnesium, and 10% of iron for your body. Calcium and magnesium are essential minerals for bone health and muscle function. Calcium also plays a big role in forming your baby’s bone and teeth structure. This mineral also strengthens your bones to help you carry your baby better during pregnancy.
Iron-deficiency anemia is a common pregnancy complication. During this period, your body will need a bigger amount of iron for the production of red blood cells. Red blood cells are required for carrying oxygen around your body and supply nutrients to your baby.
Therefore, you should add chia seeds to your diet to help your body absorb these essential nutrients. You can consume them raw, add them to your dishes, or add them to milk and drink it.
Excellent Source of Omega-3
Omega-3 is known for improving eye health, combating anxiety, preventing depression, promoting brain health, and reducing the risk of heart disease. Expert recommended that a tablespoon of chia seeds provides up to 1,249mg of omega-3 (also known as alpha-linolenic acid – ALA). According to research from the National Institutes of Health, every day, women need 1,100mg of omega-3, while men need 1,600mg. But just 1 tablespoon of these seeds daily provides you with the omega-3 you need. Omega-3 also stimulates the fetus’s brain and eye development.
Chia Seeds is Good for Your Digestive System
Pregnancy can be a hard time for you as your body suffer hormonal changes. These changes can cause big havoc on your digestive system. As your pregnancy progresses, you will battle with constipation almost daily. However, eating fiber-rich foods can keep your digestive system healthy. According to the United States Food and Drug Administration (FDA), a tablespoon of chia seeds can provide up to 7g of fiber, about 25% of the fiber that the body needs.
In addition, studies done in vitro show that the pectin in this seed is rich in prebiotic bacteria. This bacteria helps nourish and increase the number of good bacteria in the digestive system. So it will prevent acid and heartburn. On top of that, due to its high content of soluble fiber, chia seeds help the intestine absorb water easily, helps soften stool, improve bowel motility, thereby reducing constipation and hemorrhoids, which is also common during pregnancy.
Chia Seeds Help You Deal With Diabetes
Another result of your hormonal changes during pregnancy is an increased amount of glucose in your blood. This condition should be controlled in time otherwise it might lead to gestational diabetes. If you have diabetes before and during pregnancy, especially type 2 diabetes, it can cause several complications to your baby. Furthermore, high blood sugar in the early stages of pregnancy can put you at risk of miscarriage. Luckily, there are several methods to help you control this condition. A healthy diet is a key factor to deal with diabetes. And that why chia seeds are one of your top choices. These seeds slow-down metabolism, which helps to control the conversion of carbohydrates into glucose and keep your blood stable. So by adding chia seeds in your diet, you can control your blood sugar levels, thereby lowering the risk of Type 2 diabetes as well as heart disease.
They Help You To Control Weight Gain During Pregnancy
Gaining weight during pregnancy is a mutual concern for women. Pectin – a soluble fiber found in chia seeds, have the effect to help you feel full longer and curb your appetite. In addition, this type of seed also provides the body’s detox and regulates intestinal motility. So if you’re following a weight loss plan, don’t hesitate to add these nuts to your daily menu. You can add basil seeds to drinking water, milk, juice, or mix with salad. In addition, you can drink basil seed with milk before bed to aid your digestion. However, if you want to quickly get rid of the excess weight and get the body shape you want, you should also do exercise regularly along with a healthy diet.
Improve Your Oral Health
If you are constantly bothered by conditions such as mouth ulcers, bad breath, or even tooth decay, you should add chia seeds to your diet every day. The anti-fungal, antimicrobial, and viral properties of this seed effectively address these oral problems.
Chia Seeds Help You to Have Healthy Skin and Hair
The combination of chia seeds and coconut oil can help treat skin infections like psoriasis or eczema. Regular consumption of chia seeds will boost your body’s production of collagen that helps form new cells. The essential nutrients like vitamin K, iron, and protein in chia seeds also help maintain healthy hair.
They Can Boost Fetal Development
Chia seeds are a healthy and rich source of protein. Protein plays an extremely important role during pregnancy as it promotes the development of your baby’s organs, brain, and cells. So you cannot just compromise with your protein requirements. In addition, protein is also good for yourself. Protein can even help you keep satiated during pregnancy. While pregnant, you will constantly feel hungry as you have to supply nutrients to your baby. However, it doesn’t mean that you have to overeat(it is unhealthy). You can eat protein-rich foods like tofu, nuts, meat, and chia seeds. So try to add these foods to your diet.
There you go, now you have the benefits of chia seeds for pregnant women. They help you stay healthy and provide the nutrients for your baby’s development. So including this kind of seed in your daily consummation will be a great idea. Do you love chia seeds? And do you have any recipes that good with chia seeds? We’d love to know in the comments!