Women, here’s how much chia seeds you should consume during pregnancy

Loaded with protein, vitamins, and fatty acids, chia seeds ensure the proper development of your growing baby.

Pregnant women should consume no more than 1 ounce of seeds per day. (Source: Freepik)

Chia seeds, which come from Salvia hispanica — a herb in the mint family that is native to Central America — are considered to be extremely healthy and nutritious. So, it is not surprising that they are consumed by many people in foods ranging from breakfast, lunch, and smoothies, to even desserts. However, as is the case with most food, are these seeds safe to eat during pregnancy? If you, too, have the same question, we have an answer to that. Read on to know more.

According to Delnaaz T Chanduwadia, HOD-Nutrition and Dietetics, Jaslok Hospital & Research Centre, chia seeds, which are “packed with important nutrients, are considered as a pregnancy superfood.”

“Loaded with protein, vitamins, and fatty acids, chia seeds help ensure the proper development of your growing baby. As such, eating them in the right amount can helps you and your baby gain the proper amount of weight,” she told indianexpress.com.

Story continues below this ad

The American Pregnancy Association recommends that during the second and third trimester of pregnancy, a woman’s body needs about 300 extra calories per day. According to United States Department of Agriculture (USDA), 2 tablespoons of chia seeds contain 138 calories, which can contribute to your energy requirements.

Here are the benefits of eating chia seeds during pregnancy:

*Wards off constipation: Constipation and upset stomach are common concerns of pregnant women, which is why a fibre-rich diet is advised for a healthy digestive system. Chia seeds, which are rich in fibre, help support regular bowel movements and avoid constipation.

*Provides protein for foetal growth: Protein is essential for the development of the foetus, and helps increase your blood supply. It also keeps you full and reduces the risk of cravings. According to USDA, chia seeds contain 4.7 grams of protein in 2 tablespoons.

Story continues below this ad

*Helps build strong bones: Each ounce — about 2 tablespoons — of chia seeds contains 179 milligrams of calcium, which helps support the development of baby’s teeth and bones.

Loaded with protein, vitamins and fatty acids, chia seeds help ensure the proper development of your growing baby. (Source: Freepik)

*Balances blood sugar: Having high blood sugar can increase the risk of birth defects. Including chia seeds in your diet can keep your blood sugar in balance. The fibre in chia seeds also helps slow sugar absorption in the bloodstream and does not raise blood glucose levels.

*Provides Omega-3 fatty acids: These fatty acids are particularly important during pregnancy as they support foetal brain development. Chia seeds contain omega-3 fatty acids primarily in the form of essential polyunsaturated fat alpha-linolenic acid (ALA).

The nutritionist added that chia seeds can be used in a variety of dishes. “They can be used in smoothies, lime juice and coconut water. They can be powdered and used to set mousse, as it works as a thickener. Due to its properties, it is also used as an egg replacer in baking. Its versatility allows it to be used in soups, juices, and puddings.”

Story continues below this ad

ALSO READ | How much chia seeds should you consume in a day?

However, Chanduwadia pointed out that while chia seeds are relatively low-risk food, those with allergies, bleeding disorders, and digestive issues should not consume them. “Excess chia seed consumption can also lead to bloating, gas and diarrhoea.”

Concluding, she said, “Chia seeds are safe to take during pregnancy as long it is taken as a 2-tablespoon serving and not more. However, do consult a qualified nutritionist before making it a part of your lifestyle.”

📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!