What are the real health benefits of Chia seeds?

Chia seeds have several benefits that promote weight loss. First of all, they have a action appetite suppressant, by their richness in soluble fiber: 35 g of fiber in 100 g ofcholesterol and increasing “protective” cholesterol. Note also the effect antioxidant and anti-inflammatory chia seeds, which helps limit the degeneration of atherosclerotic plaques (precursor of cardiovascular pathologies).

Be careful, once again, Chia seeds are not miraculous. The lifestyle must be as healthy as possible to hope to perceive changes, especially in the case of lipidemia disorders which havemultiple origins.

Advice from the dietician-nutritionist:

• Consume 10 to 30 g of ground Chia seeds per day. Start with 5g, then gradually increase every two days.

• Favor Chia puddings (liquid + Chia seeds) before meals, to optimize the cholesterol-lowering effect of Chia seeds.

Like all oilseeds, Chia seeds are rich in lipids. Lipids are the most energetic macronutrients since one gram consumed provides nine kilocalories. These are the nutrients with the highest energy density.

Alongside lipids, we find many nutrients from energy metabolism, such as manganese, vitamin B9, vitamin B3 or even copper… We are talking about coenzymes : they are essential for the functioning of enzymes to produce energy for the body.

Advice from the dietician-nutritionist:

• Sprinkle 20 g of ground Chia seeds into your daily preparations.

• Prefer Chia seeds at breakfast, or before physical or intellectual effort, by integrating them into a liquid or an energy bar.

In nutritional treatment, THE chia seeds are beneficial to hair health. Rich in zinc and vitamin B3, they contribute to hair growth. Also, according to a scientific study, it seems that polyunsaturated fatty acids and antioxidants increase hair density. Chia seeds are rich in PUFA and antioxidants (polyphenols, copper, manganese, zinc).

Furthermore, Chia seeds could be used to limit the appearance of white hair. Indeed, they are rich in copper (0.92 mg per 100 g). The latter participates in the production of melanin (hair pigment). Finally, due to their richness in zinc, Chia seeds can claim to help prevent male alopecia. A study in vitro observes that zinc slows down miniaturization hair follicles. The miniaturization of hair follicles is the stage before hair loss. It is characterized by very fine and less dense hair.  

In cosmetic application, Chia gel is useful for disciplining the hair: it restores bounce to curls without cardboard effect and frizz. The specific texture of Chia gel is provided by the soluble fibers: on contact with water, they solubilize and form a gelatinous mesh.

How to use it ?

• Nutritional cure: consume 20 g of ground Chia seeds per day.

• Cosmetic use: after making your Chia gel (25 g of Chia seeds infused in 300 mL of fresh water), apply the gel to damp hair, then rinse.

THE chia seeds have anti-inflammatory power by acid intake α-linolenic. In fact, a portion of Chia seeds (20 g) provides 3.56 g of acid α-linolenic, i.e. more than 140% of daily acid requirements α-linolenic (estimated at 2 to 3 g, for the daily needs of a reference man). Acid α-linolenic is a omega 3 (PUFA) which gives rise to metabolites capable of resorbing inflammatory mediators, such as resolvins, defensins or protectins.

Also, Chia seeds are an interesting source of vitamin B9. The latter is involved in the conversion of homocysteine ​​(a pro-inflammatory amino acid) into methionine. The action of vitamin B9 is much more discreet than omega-3, but still notable.

Advice from the dietitian nutritionist:

• Sprinkle 20 g of ground and raw Chia seeds over your culinary preparations.

• Chia seeds are devoid of EPA and DHA (other omega-3, also anti-inflammatory), it is necessary to cover their intake through food (oily fish, seafood, etc.)

Chia seeds are one of the foods richest in insoluble fiber. In contact with water, Chia seeds swell. This swelling within the digestive tract increases the mass of stools, which facilitates intestinal transit.

Advice from the dietitian nutritionist:

• Consume 20 g of Chia seeds per day, in a glass of cold water, preferably on an empty stomach.

Lchia seeds inhibit free radicals by providing antioxidant phenolic compounds, such as caffeic acid, rosmarinic acid, myricetin, quercetin, kaempferol, daidzein, cinnamic acid, chlorogenic acid. Also, we find a good cocktail of antioxidant trace elements: copper, manganese and zinc; without forgetting the significant presence of vitamin E. A study estimates its ORAC score (score indicating the antioxidant potential of foods) slightly lower than 1000 µmol TE/100 g, which corresponds to a high antioxidant capacity.

Advice from the dietician-nutritionist:

• Consume 20g of ground Chia seeds per day, starting with 5g.

• Prefer lightly crushed Chia seeds to make nutrients easier to access. Grinding allows you to get rid of the indigestible shell of Chia seeds.

Chia seeds are regularly recommended for their richness in protein. At first glance, yes, for seeds, they have an interesting protein content. There are approximately 20 g of protein per 100 g, equivalent to ham. However, it is recommended to consume only 20 g of Chia seeds daily, or 4 g of protein (knowing that it would take approximately 60 g per day for an adult).

Furthermore, the quality of these proteins is not optimal:

• The chemical index, a score corresponding to the content of essential amino acids (EAA) in proteins, shows a lysine deficiency.

• The biological value, reflecting the absorption of proteins, would be lower than proteins of animal origin.

THE chia seeds provide protein, but because of their insufficient qualities and daily recommendations, they must be supplemented by other protein-rich foods (e.g. eggs). In addition, this makes it possible to vary the protein origin and the amino acid intake.