One of the priorities of every mother during pregnancy is to adhere to a healthy diet that benefits her and avoids any type of foods that may harm her during pregnancy, and chia seeds and sunflowers have great health benefits, as they are rich in vitamins, protein, minerals, antioxidants, anti inflammatory and unsaturated fatty acids beneficial for pregnancy.
Therefore, the inclusion of chia seeds and sunflower seeds in the food you eat, brings you multiple health benefits, in addition to their beautiful taste, so I advise you to include these seeds during pregnancy in your healthy diet.
In this article, 4mumy will tell you about chia seeds benefits for pregnancy as well as sunflower seeds, some of their disadvantages, and ways to use them.
Chia seeds benefits for pregnancy
Chia seeds benefits for pregnancy are numerous, and including them in your healthy diet is good for you:
Constipation is one of the most common problems in pregnancy, and it cause you an anal wound if not treated early, and eating foods rich in fiber protect you from it, and chia seeds are safe and foods rich in fiber, as each tablespoon of them, contains four grams of fiber, which is equivalent to 16% of your daily needs.
Increase the number of red blood cells
Iron deficiency anemia is a very common problem in pregnancy, especially in the last months, because your body needs to produce a greater amount of blood, to supply the fetus with its nutritional needs, and eating iron-rich foods is very important to produce a greater number of red blood cells, and chia seeds are one of these foods
Strengthening the bones and teeth of the fetus
A pregnant woman needs about 1,000 milligrams of calcium per day, and milk products are the main source for obtaining it, but some other foods may play a helpful role – such as chia seeds – as every two tablespoons contain 152 milligrams of calcium, which is about 15% of your daily needs.
Feeling full and full
Hunger in pregnancy is normal, and even necessary to eat what your fetus needs of calories and nutrients, but if you are eating too much, and your doctor has advised you to reduce food so that you do not gain weight significantly, chia seeds help you feel full because of the protein it contains.
Fetal brain development
Chia seeds are safe and rich in “omega-3 acids”, and many scientific studies indicate that they help the mental development of the fetus and the development of its brain, in addition, that omega-3 strengthens your immunity and treats some infections that affect you during pregnancy.
Regulating blood sugar level
Pregnancy hormones cause some disturbances in the blood sugar level, which makes many pregnant women suffer from diabetes during pregnancy, and chia seeds help reduce the absorption of sugar in the blood.
Excessive intake of chia seeds may have some negatives, learn about them through this article
The side effects of chia seeds during pregnancy
Despite chia seeds benefits for pregnancy for you and your fetus, a lot of them have some harm, such as:
Eating large amounts of chia seeds cause diarrhea and digestive disorders, so do not take more than two tablespoons per day.
Incompatibility with some medications
Chia seeds interact with some diabetes medications, which can cause your blood sugar to drop too low.
Allergies to chia seeds are uncommon, but if you develop allergy symptoms after eating them, stop using them.
How to eat chia seeds during pregnancy
You can eat a handful of chia seeds as a snack between meals after soaking them in a glass of water long enough, but if you don’t like eating them this way, you can add them to any of the following:
-Breakfast cereal with milk.
-Different types of power.
-Baked goods, an alternative to eggs.
Benefits of sunflower seeds for pregnant women
Sunflower seeds are safe and a portion of food rich in vitamins and minerals necessary for every pregnant woman, here are some of them:
Protecting the fetus from deformities
Sunflower seeds contain large amounts of folic acid, which is one of the necessary vitamins during the first months of pregnancy, and its deficiency may expose your fetus to some congenital anomalies, such as spina bifida and cleft lip, so the doctor advises you to take nutritional supplements that contain folic acid, and foods rich in it as seeds Sunflower.
Reduce high blood pressure
If you suffer from high blood pressure during pregnancy, eating seeds help you lower it, because they are rich in potassium, which contribute to the expulsion of sodium from the body, reduce pressure, and reduce body swelling if you suffer from it.
During pregnancy, your immunity weakens, and you are more susceptible to infectious diseases.
Sunflower seeds contain antioxidants and chemicals that have antibacterial and antiviral properties, which protect you from many diseases.
Fetal bone growth
Sunflower seeds contain phosphorus and other minerals that help his bones to grow bigger and stronger.
Regulating blood sugar
Sunflower seeds contain magnesium, which helps regulate blood sugar, so eating a handful of seeds after lunch can help.
Sunflower seeds contain fiber that helps improve digestion and motility of the digestive system and prevent constipation.
During pregnancy, your skin is exposed to dehydration and many damage factors. Sunflower seeds contain vitamin E, which nourishes the skin and protects it from damage factors, as it is an antioxidant.
Resistance to depression
Some pregnant women suffer from depression, and sunflower seeds contain “niacin”, a substance that helps relax, combat depression and anxiety, and improves mood.
Excessive intake of sunflower seeds have some negatives, learn about them through the following lines.
Side effects of sunflower seeds for pregnant women
Despite the various health benefits of sunflower seeds, there are some measures that you should consider when consuming them:
-Avoid using salted seeds as much as possible, as a lot of salt raises the level of sodium in your blood, which may expose you to high blood pressure and body swelling.
-Watch out for allergies, especially if you are using the seeds for the first time during pregnancy.
-If you develop allergic symptoms, stop eating them immediately.
Learn below about the different ways to use sunflower seeds.
How to eat sunflower seeds for pregnant women
You can use sunflower seeds during pregnancy, or at any other time in many ways, here are some of them:
-Eat a handful of them as a daily snack.
-Add it to different salads.
-Add them to desserts such as cakes and muffins instead of nuts.
-Add it to rice and sauteed vegetables.
-Add it to the pancake during preparation.
My dear, after you know sunflower and chia seeds benefits for pregnancy and their damages and how to use them, we advise you not to eat chia seeds without soaking them in water, as they absorb water and grow a little, so when you eat them not soaked, they may absorb part of the water in your throat, what It makes you feel suffocated, and be sure to take no more than two tablespoons of it a day.
As for sunflower seeds, they are rich in folic acid, but never use them as a substitute for nutritional supplements that contain it, as folic acid is very necessary for you during pregnancy, but be sure to add it to your healthy diet to raise the level of folate in your blood and benefit from its other health benefits.