The world of health and wellness gets a new superfood every other day. These special foods are identified as nutrient-rich and provide incredible health benefits. The more recent addition to this list of superfoods has been flaxseeds that’s now being recommended by nutritionists the world over.
More and more people are adding flaxseeds to their diet by way of different dishes including smoothies, oatmeals, bread, salads and even dessert. While the food choice is great for people looking for a health booster, should you consume flaxseed in pregnancy?
As important it is to maintain a healthy diet for you and the baby during pregnancy, it’s also necessary to keep a tab on your dietary intake. That’s because the body may not react positively to every food item you intake.
Flaxseeds may work well in a regular person’s diet, expecting mums should be careful about their consumption.
Here’s all you need to know about consuming flaxseeds during pregnancy.
What Are Flaxseeds?
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Flaxseeds trace their origin to the flax plant that primarily grows in Europe, Asia, and the Mediterranean regions. These seeds are rich in essential nutrients including magnesium, vitamins B6, vitamin E, potassium, protein, and zinc.
Flaxseeds are also rich in Omega-3 fatty acids, which help lower cholesterol levels and cure inflammation.
People suffering from high cholesterol and diabetes particularly benefit from flaxseeds due to their high fibre content that helps regulate blood glucose levels.
Flaxseeds contain up to 800 times the number of lignans, which are plant compounds that contain a good amount of antioxidants and oestrogen.
Studies have proved that lignans can help lower the risk of breast cancer, colon cancer and prostate cancer.
The Nutritional Value Of Flaxseeds In Pregnancy
The nutritional value of flaxseeds includes the following:
- Every 100 gm of flaxseeds contains 534 calories. So, about a tablespoon of flaxseeds will amount to 10 gm and 55 calories.
- Flaxseeds contain about 42 percent fat, 29 percent carbohydrates, and 18 percent protein.
- About 95 percent of the carbohydrates in flaxseeds is fibre, which is further divided into 20-40 percent of soluble fibre and 60-80 percent of insoluble fibre.
- The fibre-rich combination that makes flaxseeds improve your digestive health and works as a natural laxative.
Is It Safe To Eat Flaxseed In Pregnancy?
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Expecting mums can find it difficult to adjust to dietary changes to the addition of new foods. That’s why you need to be careful about your food intake and speak to your nutritionist before consuming anything new.
With respect to flaxseeds, consuming the same in small quantities is safe for the body. However, the consumption of flaxseeds in large quantities can prove to be harmful to the fetus.
That’s why it’s necessary you speak to your doctor about consuming flaxseeds and only do so to the quantity prescribed.
Flaxseed In Pregnancy: Benefits
When you consume flaxseeds occasionally, it can be quite beneficial for expecting mums.
Flaxseeds have linoleic acid, alpha-linolenic acid (ALA) or omega-3 polyunsaturated fat – all of which are essential in the brain development of the fetus, especially in the first few months of the pregnancy.
About one tablespoon of flaxseed oil contains as much as 6.3 gm of ALA.
The fibre-rich nature also helps keep the blood sugar levels in check in pregnant women preventing them from developing gestational diabetes. They also prevent constipation during pregnancy, which is commonly faced by expecting mums.
Flaxseed In Pregnancy: Side Effects
Flaxseeds are best avoided in large quantities during pregnancy, due to its side effects. That’s because large quantities can damage the health of the baby. They can also cause the following medical problems:
- Consuming raw flaxseeds can damage the pregnant mum’s blood pressure levels
- Excessive consumption can lead to nausea and diarrhoea
- Flaxseeds consumption can lead to swelling of lips
- Consuming raw flaxseeds can result in poisoning since it contains minuscule amounts of cyanide
- Flaxseed oil increases the risk of premature birth, especially in the final trimester
Flaxseeds can also cause digestive issues when consumed with enough water. This is because of the fibre-rich nature that makes it great for digestion in the first place. Not just to pregnant women, but it can cause the following to those who may not be pregnant:
- Bloating
- Diarrhoea
- Upset stomach
How Many Flaxseeds Can I Consume While Pregnant?
Pregnant mums need to consume flaxseeds in moderation. Mums need about 1.4 gm of alpha-linolenic acid (ALA) per day, and this can be fulfilled with a spoonful of freshly ground flaxseeds.
You can also consume it by adding them to other food items like multi-grain bread or oatmeal. Do check with your doctor before making it a part of your regular diet.
How Can I Include Flaxseeds In My Diet?
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Avoid consuming flaxseeds in their raw form due to the cyanide levels present in the food. Instead, roast the flaxseeds to destroy the bad properties and you can grind them for easy consumption.
The powder can then be added to different recipes and even mixed with yoghurt. Flaxseed powder can also be used to garnish salads or breakfast cereal. Do remember to use only a limited quantity to avoid any adverse effects.
Also, make sure to store flaxseeds in an airtight container to maintain freshness.
Expecting mums, do remember that flaxseeds are safe to consume in restricted quantities, but best avoided given the high number of side effects. The negatives outweigh the benefits by a significant margin. That being said, you can go back to consuming flaxseeds post-pregnancy, and even sometimes occasionally as long as you speak to your nutritionist and gynaecologist first.
So make sure to stay active and try different meals that best support the health of you and your baby.
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