Chia seeds are a derivative of the Chia plant (scientifically known as Salvia hispanica), which belongs to the mint family. While nursing, most moms are concerned about the possible interactions between Chia seeds and breastfeeding and the safety aspects of consuming them. However, chia seeds have high nutritional values and reportedly possess potential nutraceutical and therapeutic properties.
Is It Safe To Eat Chia Seeds When Breastfeeding?
Yes, chia seeds are considered safe to consume while breastfeeding. The US Food and Drug Administration (FDA) considers chia seeds as food (1). As per the USDA Dietary Reference Intakes, a vegetarian nursing mom should include calories and high nutrient foods in her breastfeeding diet on a regular basis (2). Chia seeds contain calories and diverse nutrients, and can be suitable for breastfeeding mothers. However, since the safety of chia seeds during lactation is not well-researched and not entirely established, it is good to talk to a nutritionist.
How Much Chia Seeds Can A Breastfeeding Mother Consume?
There is no safe intake limit recommended for a breastfeeding mother. However, keep the intake to a moderate amount of two to three tablespoons aday. If you want to have more, then consult a nutritionist.
Nutritional Value Of Chia Seeds
Chia seeds were one of the staple foods of Columbian and Mediterranean cuisine. About two tablespoons of dried chia seeds have a nutritional value of 139 calories, four grams of protein, nine grams of fat, 12 grams of carbohydrates, and 11 grams of fiber, along with vitamins and minerals (3). Other nutritional values of chia seeds include (4):
Healthy fats, particularly PUFAs such as alpha-linolenic and alpha-linoleic acids. High-quality protein that mainly includes prolamins. Dietary fiber, vitamins (mostly B-complex), and minerals, such as calcium and phosphorus. Antioxidants, such as chlorogenic and caffeic acids, quercetin, and kaempferol (5).
The nutritional composition of chia seeds has led them to be approved as a “novel food” by the European Parliament.
Possible Health Benefits Of Chia Seeds When Breastfeeding
Chia seeds are available in both black and white varieties, and have several health benefits. The use of chia seeds is well-documented in Ayurvedic literature as well. On regular consumption, chia seeds are found to have the following benefits for nursing moms. These benefits might also be passed on to the nursing baby through breast milk.
Probable Side Effects Of Chia Seeds When Breastfeeding
Chia seeds seldom cause any serious health complications. However, be observant of the following side effects.
Precautions To Take While Consuming Chia Seeds When Breastfeeding
Following are some precautions that you might want to take (6): It is good to consult a nutritionist or a doctor, especially if you have any medical condition or are on medication.
Ways To Include Chia Seeds In Your Diet
Chia seeds can be considered as a replacement of oily fish, which are consumed for their high-quality protein and good PUFA (polyunsaturated fatty acid) content. Since it has easily digestible plant proteins, it is a perfect choice for vegan mothers.
