WHAT ARE THE EFFECTS OF CONSUMING CHIA SEEDS DURING PREGNANCY?
Chia seeds have recently become so popular that they have become a favorite food for pregnant women.
Chia seeds have recently become so popular that they have become a favorite food for pregnant women. These mung bean-sized seeds are known for their extraordinary nutritional content.
Many nutritionists call chia seeds a superfood because they are rich in fiber, omega-3, protein, and various minerals essential for the human body. So, is it safe for pregnant women to consume chia seeds?
In this comprehensive review, I will discuss the benefits of chia seeds for pregnant women, the proper way to consume them, and any potential side effects. Let's explore further in a relaxed and scientifically sound manner.
What are chia seeds?
The term comes from the Salvia hispanica plant, a type of herb that grows abundantly in Central America.
The Mayans and Aztecs have long consumed them as a source of energy. The name chia itself actually comes from an ancient word from these tribes meaning strength.
Despite their small and cute appearance, chia seeds are not minimal in comparison to their size. In fact, they contain surprisingly high levels of nutrients, as I present below.
Nutrition per 28 grams (2 tablespoons)
- 20 grams of fiber
- 4 grams of protein
- 5 grams of omega-3
- 18% of calcium
- 12% of iron
- 23% of magnesium
From this nutritional composition, we can see that chia seeds are truly a functional food that can support human health, including for pregnant women. Therefore, if adequate nutritional intake during pregnancy is sufficient, the fetus can develop healthily.
Benefits of chia seeds for pregnant women
From various reliable health literature, I have summarized several benefits of this cute food. There are at least 7 benefits that pregnant women can gain from consuming them.
1. Smoother digestion and preventing constipation
Constipation is a digestive problem that many mothers experience due to hormonal influences and fetal pressure on the intestines during pregnancy. All of these problems can be resolved with chia seeds because their fiber content can maintain optimal bowel movement rhythms. Furthermore, fiber supports the growth of gut microbiota, resulting in healthy digestive metabolism.
2. Increased energy and prevent anemia
During pregnancy, blood volume requirements increase to support fetal development in the womb. In this situation, the iron in chia seeds plays a vital role in the body's development. Iron is a raw material for hemoglobin formation, so the mother feels more energetic and less tired.
3. Supports fetal bone and tooth growth
Did you know that the calcium content in chia seeds is higher than that in milk? This mineral is a key ingredient in the formation of the fetus's bones and teeth, including the strength of the mother's bones. The phosphorus and magnesium content also contribute to the perfection of bone formation.
4. Controls excessive appetite
Hormonal changes during pregnancy often make pregnant women feel hungry. The fiber content in chia seeds can address this issue, allowing the mother to feel full for longer. As a result, weight gain can be controlled and daily activities can be carried out without feeling exhausted.
It is common for pregnant women to experience excessive weight gain, which can lead to reduced mobility. Therefore, post-delivery, they often go on a diet to lose weight. body.
5. Supports fetal brain development
Omega-3 is an essential nutrient for the development of the fetal nervous system. Pregnant women typically obtain this omega-3 from seafood such as salmon or tuna. However, chia seeds can be a plant-based alternative for those allergic to enzymes found in seafood.
6. Maintains blood sugar levels and prevents gestational diabetes
Elevated blood sugar levels during pregnancy can trigger gestational diabetes. The fiber in chia seeds helps with the absorption of this sugar and also improves the response of the pancreas, the primary insulin production site. This means that pregnant women maintain stable blood sugar levels, which is beneficial for the development of their unborn babies.
7. Hydration booster "helps hydrate the body"
Chia seeds can absorb up to 12 times their weight in water. When soaked and consumed, the gel helps maintain body hydration, much like a natural electrolyte drink. As a result, pregnant women:
- Reduced cramps
- Blood flow to the placenta remains smooth
- Prevents premature contractions
How to consume for pregnant women
To reap the benefits of chia seeds, it's important to pay attention to the following: The recommended dosage is 1-2 tablespoons per day, then soak them for 10 to 20 minutes until they form a gel. Mix the gel with:
- Yogurt
- Fruit smoothies
- Oatmeal
- Fruit soup
- Infused water
- Whole wheat bread
- Side effects of chia seeds
Although highly nutritious, consumption should be considered wisely due to potential side effects, including:
- Bloating
- Risk of choking
- Excessive diarrhea
- Potential allergies
- Drug interactions
For pregnant women with the following conditions, I recommend consulting a doctor before consuming them:
- History of allergies Seeds
- Digestive disorders
- Mothers with the following conditions are advised to consult a doctor first:
- History of grain allergies
- Active digestive disorders (IBS, colitis)
- Diabetes controlled with medication
Conclusion
Chia seeds are a nutritional supplement rich in fiber, protein, omega-3, and minerals, and their content is very good for pregnant women.
Therefore, pregnant women should consume them regularly to reap the health benefits, including:
- Aids digestion
- Increases energy
- Supports fetal brain and bone development
- Stabilizes blood sugar
- Maintains satiety
Chia seeds are not a substitute for main meals, but rather an excellent supplement to consume during pregnancy.
Read also Getting to know the water birth method
Tags:
HEALTH