6 Reasons Why Should You Eat Chia Seeds During Pregnancy? – Healthy Master

health benefits and side effects of chia seeds during pregnancy

Here is the 6 reasons why you should eat chia seeds in pregnancy. Also know what are health benefits and side effects of eating chia seeds during pregnancy.

Are you pregnant with your first little one? If your answer is yes, then you must have so many questions in your mind about what to eat, what to avoid, when to eat, and how to eat. As a part of a diet, besides cashews, dates, pumpkin seeds, and makhana, you must add chia seeds to your pregnancy diet.

Chia seeds have the goodness of vital nutrients and minerals, which are beneficial for both the mother-to-be and the fetus. Before diving directly into the health benefits of chia seeds during pregnancy, let's first understand the nutritional values of chia seeds. 

Also Read: 7 Health Benefits of Pumpkin Seeds in Pregnancy

Nutritional Value of Chia Seeds

  1. Chia seeds are packed with fibre and Omega 3 fatty acids. They are good sources of calcium, phosphorus, magnesium, and protein, which are important for bone health.
  2. Chia seeds are recommended for pregnant women, as 15gram of them contain 3.1g of protein and 5.7g of fibre. 

6 Health Benefits of Chia Seeds During Pregnancy

In pregnancy, your body loses many nutrients, and it is important to make up for them. Chia seeds are good for pregnancy as they help replace those lost nutrients, besides providing much-needed health benefits to you and the fetus.

  1. Prevent Iron Deficiency

    In pregnancy, it is normal to have an iron deficiency in your body; however, you have to take measures to overcome the deficiency as it increases the risk of premature birth, impaired cognitive development, and, in fact, a low birth weight for the infant. 

Iron, which is necessary for the growth of the red blood cells that carry oxygen throughout the body, is abundant in chia seeds. Increased iron consumption is required during pregnancy to support the mother's larger blood volume as well as the growth of the baby's blood.

  1. Enhance Energy Level 

    Going through days of fatigue and low energy is normal during pregnancy. However, it is important to keep the energy level up with the delicious superfood. One such food is chia seeds.

The consumption of chia seeds is good for pregnancy as they are loaded with healthy fibre and protein, which increase stamina for long durations. Thus, they help in fighting fatigue throughout the day. 

  1. Prevent Constipation

    In your pregnancy, besides low energy, another common problem you will face is constipation. In pregnancy, you need to opt for a natural remedy to ward off constipation. 

Chia seeds in pregnancy are highly recommended because they are loaded with fibre and help to prevent constipation. You must add chia seeds, especially in the first and third trimesters of pregnancy, when constipation is more likely to haunt you.

  1. Manage Sugar Level

    There are chances that you will become a victim of gestational diabetes during your pregnancy. A high sugar level in pregnancy increases the risk of high blood pressure and may also lead to miscarriage.

Therefore, it is important to keep the blood sugar level under control in pregnancy. One of the best natural remedies is the consumption of chia seeds, as they are loaded with fiber, which helps slow the absorption of sugar in the bloodstream and thus keep the blood sugar levels under control. 

  1. Promote Fetus Development 

    In pregnancy, you have to consume foods that not only take care of your health but also promote the growth of the fetus. One such superfood that must be a part of your diet is chia seeds.

Calcium is very important for the formation and strengthening of a fetus' teeth and bones. Therefore, you have to consume calcium-rich foods during your pregnancy, and one such food is chai seeds. The two tablespoons of chia seeds consumed every day provide 152 mg of calcium, which is 15% of the daily requirement. Therefore, chia seeds are good for pregnancy as they aid in the growth and development of the fetus.

  1. Brain Development of Fetus

    For the brain development of the fetus, you need to add omega-3 fatty acid-rich foods to your pregnancy. Though fish is a great source of omega-3, if you are a vegetarian, you can consume chia seeds to fulfil the omega-3 requirement in your body. 

    Also Read: 5 Health Benefits of Cashews in Pregnancy

Risks of Eating Chia Seeds During Pregnancy

Chia seeds are good for pregnant women because they ward off serious risks in pregnancy besides providing vital nutrients for the growth and development of the fetus. However, they must be consumed in moderation to prevent any threats. 

  1. Chia seeds are safe for pregnant women, but they must be consumed in moderation. As they are rich in fibre, overeating can cause diarrhea.
  2. Overconsumption of chia seeds during pregnancy may result in gastric problems.

Also Read: 10 Must-Have Healthy Snacks in Pregnancy


Superfoods like chia seeds must be added to your pregnancy diet. Chia seeds are easy to incorporate into your favourite dishes and snacks, including yoghurt, cereal, salads, and nutritious baked goods. It is best to consume them soaked. Chia seed consumption during pregnancy offers essential nutrients, such as omega-3 fatty acids, protein, fibre, calcium, phosphorus, magnesium, manganese, copper, zinc, potassium, iron, and more, to both the mother-to-be and the fetus. Order premium-quality chia seeds from Healthy Master. 

Also Read: 6 Health Benefits of Makhana in Pregnancy