We all know how important breastfeeding is for the baby and how essential a good and nutritious diet is for the mother to produce healthy and nourishing milk. A balanced diet with multiple servings of fruits and vegetables is the best way forward. What are chia seeds and are chia seeds during breastfeeding beneficial? Read on.
There are many superfoods available in the market that are power-packed with nutrition and help you reach your recommended nutrition target quickly and efficiently. One such superfood is chia seed. Here is everything you need to know about chia seeds and how it helps to breastfeed!
In This Article
- What Are Chia Seeds?
- Nutritional Value Of Chia Seeds
- Is It Safe To Eat Chia Seeds During Breastfeeding?
- How Can I Consume Chia Seeds?
- What Are The Nutritional Benefits Of Chia Seeds?
- Are There Any Side Effects Of Chia Seeds During Breastfeeding?
- FAQ’s
What Are Chia Seeds?
Chia plants belong to the mint family and is native to Mexico. Chia seeds, from chia plants, are considered superfoods because they contain a high concentration of nutrients such as proteins, minerals, calcium, and essential fatty acids. You may be wondering how such tiny seeds can be called a nutritional powerhouse – but that is what they are.
Nutritional Value Of Chia Seeds
Being gluten-free, a single 2 tbsp (24 g) serving of chia has
- Calcium that is equivalent to half a cup of milk.
- Twice the fiber a cup of oatmeal offers.
- Twice the iron and magnesium as in a cup of spinach.
- Five times omega-3s than a 1/4-cup serving of walnuts.
- All eight essential amino acids.
Is It Safe To Eat Chia Seeds During Breastfeeding?
Chia seeds are healthy, organic, and nutrient-dense. In fact, they are a part of the daily menu in many Central American countries. They are not only “safe” during breastfeeding, but they are also known to increase the production of breast milk. These seeds are also an excellent source of nutrients for the mother while she lactates. Therefore, as natural food, it will not harm the mother and baby and is in fact very beneficial.
That said, like any food item, some people might have allergic reactions to chia seeds. If you are prone to allergic reactions from nuts or seeds, please consult your physician before you decide to have chia seeds.
How Can I Consume Chia Seeds?
There are many ways to consume chia seeds
- You can use chia seeds as they are in your preparation of oats, upma, or khichdi. It will add super food quality to the dish, without altering the taste or texture.
- You can powder chia seeds, and add the powder to the atta while you make chapatis or to the dough when you bake bread.
- You can also soak them in water and drink it as a health drink or add it to your smoothies.
What Are The Nutritional Benefits Of Chia Seeds?
As we discussed earlier, a breastfeeding mom benefits a lot by consuming chia seeds daily. Here are some of the specific nutrients (and their benefits) that are in chia seeds:
1. Contains Plant Proteins
Since chia seeds come from a plant, they contains plant proteins that are easy to digest. Additionally, if you are a vegetarian, your protein sources are limited, and an additional source of plant-based protein will not hurt! Proteins help in the growth and brain development of your baby and nursing mothers need more of them. Proteins also help in repairing damaged cells
2. Rich In Calcium
Calcium is essential for the healthy bone and teeth development of your child. As a mother, you also need protein to ensure that your bones are rejuvenated after pregnancy and delivery
3. Loaded With Essential Fatty Acids
Chia seeds are rich in Omega 3 fatty acids, which help in the development of the brain and nervous system of your baby. They also boost his immunity. Further, these seeds also improve the baby’s eyesight.
Again, if you are a vegetarian, you might not be taking in enough omega-3 fatty acids (fish are a rich source). So, chia seeds provide a great alternative for you. Chia seeds can also help you in shedding some of those extra pregnancy pounds
4. Reliable Source of Minerals
Chia seeds contain many healthy minerals such as Magnesium, Manganese and Phosphorous. These minerals help in boosting your metabolic rate, thereby reducing your body fat. They can also lower the risk of hypertension for you. And as always, your baby benefits from the minerals as well
5. Rich In Fiber
Even as little as three teaspoons of chia seeds supply the daily recommended fiber target for your body. More fiber results in better digestion. Better digestion will result in avoiding problems such as bloating and constipation, which are common during and after pregnancy. Chia seeds also make you feel fuller longer and slow digestion and can help alleviate other digestive problems as well
6. Promote Energy
History has it that chia seeds were used by the Mayans and Aztecs dynasties for their ability to keep one energized during times of long travels and battles. And for all we know, breastfeeding moms are constantly running short on energy and endurance, consuming chia seeds as a health and energy food could actually help you maintain energy and stamina
Are There Any Side Effects Of Chia Seeds During Breastfeeding?
Except in the rare case of an allergy, chia seeds seldom cause any issues. However, keep an eye out for the following symptoms after taking chia seeds, and visit a doctor if any of them persist or worsen.
1. Chances Of Unfavorable Reaction To Drugs
If you take medicine to thin your blood or lower your blood pressure, you should be very cautious about eating chia seeds.
2. Can Trigger Gastric Issues
The high fiber content of chia seeds means that eating too many of them every day might lead to tummy aches. Too much fiber, while helpful for regular bowel movements, may lead to discomfort from gas and bloating.
3. Possibility of Allergic reaction
It is possible that the proteins in chia seeds will react with those in other seeds and foods which may cause allergic reactions.
So ladies, please start including at least a teaspoon of chia seeds in your daily diet. It will boost the production of breast milk, while at the same time providing multiple nutrients for you and the baby. That said, please remember that superfoods are not an alternative to a balanced diet. It should be used only to complement your diet, not to replace it.
FAQ’s
1. Does Chia Seed Decrease Milk Supply?
No. Chia seeds do not decrease milk supply. They have been shown to increase breast milk production naturally.
2. How Long Should I Soak Chia Seeds?
Chia seeds can be soaked in any cold or warm liquid. However, water, yoghurt, milk, or a milk substitute are typically the best options. To soak them, use a 6 to 1 liquid to chia ratio. Soaking them for 10 to 20 minutes can soften them up, or you can leave them in there overnight.
3. Can Chia Seeds Cause Bloating?
Excessive intake of chia seeds can cause bloating.
