6 effects of chia seeds for pregnant women that you should know

Chia seeds are one of the foods that provide many nutrients for the body. However, many people do not fully understand the effects of chia seeds for pregnant women.

Pregnancy is a very important stage that you need to pay attention to both diet and activity. You hear a lot of advertising saying that chia seeds are a superfood that provides a lot of essential nutrients for pregnancy but don't know what the real problem is? If you are having this question, then join aFamilyToday Health to follow the information below to understand more about the effects of chia seeds with pregnant women.

Answering the effects of chia seeds is safe for pregnant women or not

Pregnant women use chia seeds during pregnancy completely safe and good for health. Every day, you only need to use about 2 tablespoons of chia seeds to meet the nutritional and energy needs that the body needs. In addition, chia seeds are rich in iron and calcium. These are all essential minerals during pregnancy. In addition, chia seeds also meet more than 15% of the body's protein needs each day.

The nutritional value of chia seeds

Here is the nutritional value in 100g of chia seeds:

Energy - 486 calories

Protein - 17g

Potassium - 407mg

Sodium - 16mg

Total Carbs - 42g

Fat - 31g

Calcium - 631mg

Vitamin C - 1.6mg

Iron - 7.7mg

Magnesium - 335mg

Vitamin A - 54 IU

The effects of chia seeds for pregnant women

According to Mexican researchers, pregnant women who eat chia seeds during pregnancy can receive the following health benefits:

1. Provide nutrients for the body

Pregnancy makes you more susceptible to depletion of essential vitamins and minerals . Chia seeds help increase energy and add important nutrients that are essential for both you and your baby to be healthy.

2. Limit weight gain

Because chia seeds contain a large amount of protein, when eating, you will feel full for a long time, avoiding the habit of snacking, thereby helping to maintain a stable weight during pregnancy.

3. The effects of chia seeds are good for your baby's development

Chia seeds contain a large amount of folic acid, which helps prevent neural tube defects in the fetus , and helps the fetus develop comprehensively both intellectually and physically. In addition, chia seeds also contain omega-3 fatty acids, a nutrient that directly affects the formation of the baby's brain and nervous system.

4. Reduce the risk of disease

Chia seeds work to regulate blood sugar levels, helping to reduce the risk of cardiovascular disease and type 2 diabetes.

5. Helps bones stronger

Chia seeds contain high levels of calcium. Therefore, pregnant women use chia seeds not only to help strong bones, but also help the fetus develop very well from the time it is still in the womb.  

6. Chia seeds reduce constipation for pregnant women

Constipation is a common symptom in pregnancy due to changes in hormones and diet during pregnancy. To avoid this, you can use more chia seeds to aid in the high fiber content of chia seeds. Therefore, pregnant women can use it without worrying about weight gain or digestive problems.

How to use chia seeds for pregnant women effectively

Chia seeds can be used to prepare many delicious dishes. You can use chia seeds to make the following dishes:

1. Chia seed drinking water

Add 1-2 teaspoons of chia seeds to filtered water, soak for about 10 minutes, stir well to avoid clumping. When the chia seeds expand, you have a little extra sugar to make them easy to drink. This drink is not only cool but also effective against constipation during pregnancy .

2. Strawberry, banana, chia seed smoothie

To maximize the effects of chia seeds for pregnant women, you can try this drink right away.

Prepare

400g strawberries

1 banana

2 teaspoons of chia seeds

250ml of milk

Perform

First, wash the strawberries, drain and use a knife to remove the stem.

Banana peeled, cut into pieces.

Put the bananas, strawberries and chia seeds in a blender. Pour the mixture into a cup and enjoy.

Using cold will taste better.

3. Chia seed bread

You can use chia seed bread in the morning as a substitute for dishes such as pho, rice noodles ... This not only helps ensure adequate supply of nutrients for the body but also helps you change taste.

Prepare

5 - 6 slices of sandwiches

1 - 2 teaspoons of chia seeds

Banana (can be replaced with many other fruits)

Peanut butter

Perform

Spread a layer of peanut butter on a slice of sandwich.

Cut the bananas into circles with a moderate thickness. Put bananas on bread slices.

Finally sprinkle the chia seeds. This way you will have a breakfast dish that is both fast, compact and nutritious.

4. Chia seed yogurt for pregnant women

This is also a very good dish for pregnant women. 

Prepare

1 - 2 teaspoons of chia seeds

1 jar of yogurt

The fruits you love

Perform

Mix chia seeds with yogurt and refrigerate them (if you don't like to eat them cold, you can also keep them at room temperature).

Cut fruit into small pieces and arrange evenly on top of yogurt and enjoy.

Risks when pregnant women eat chia seeds

Although chia seeds contain a lot of healthy nutrients, if taken too much, it can also have some potential risks:  

Digestive problems such as constipation, flatulence, indigestion, diarrhea ...

Causes hypotension and bleeding

Chia seeds may interact with a number of medications

You may be allergic to chia seeds. If you are allergic, you will have the following symptoms: hives, hives, and watery eyes.

Chia seeds are very healthy for pregnant women due to their high protein content and many nutrients. However, before you eat, you should still consult your doctor and find out if it will interact with the medications you are taking. And remember, you should only eat 1 - 2 teaspoons of chia seeds per day to avoid experiencing unwanted effects.

Not only is it good for pregnant women, but chia seeds are also good for children. To learn about this, read the article  The benefits of chia seeds for your child's health .