{"id":3778,"date":"2026-02-08T14:21:49","date_gmt":"2026-02-08T13:21:49","guid":{"rendered":"https:\/\/herrerapuche.com\/?p=3778"},"modified":"2026-06-02T08:52:39","modified_gmt":"2026-06-02T06:52:39","slug":"benefits-of-flax-and-chia-seeds","status":"publish","type":"post","link":"https:\/\/herrerapuche.com\/en\/2026\/02\/08\/benefits-of-flax-and-chia-seeds\/","title":{"rendered":"Flax and Chia Seeds: Benefits, How to Take Them, and Their Nutritional Value"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"3778\" class=\"elementor elementor-3778\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ab21a31 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"ab21a31\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cac021f elementor-widget elementor-widget-text-editor\" data-id=\"cac021f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"467\" data-end=\"776\">Seeds and nuts have been a fundamental part of the human diet for thousands of years. Beyond their energy value, they stand out for their high nutrient density and their ability to modulate key bodily functions such as digestion, metabolism, and hormonal balance.<\/p><p data-start=\"778\" data-end=\"993\">Chia seeds (Salvia hispanica) and flax or linseed (Linum usitatissimum) are clear examples of how a small food can help us meet our nutritional requirements in a simple way, while also providing additional physiological benefits.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4371876 elementor-widget elementor-widget-heading\" data-id=\"4371876\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">1. Their Composition: Beyond Fiber<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fd283d7 elementor-widget elementor-widget-heading\" data-id=\"fd283d7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">A1. Nutritional Profile: Chia Seeds<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f83d74d elementor-widget elementor-widget-text-editor\" data-id=\"f83d74d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li data-start=\"1155\" data-end=\"1206\"><p data-start=\"1157\" data-end=\"1206\">High total fiber content (\u224834 g\/100 g)<\/p><\/li><li data-start=\"1207\" data-end=\"1277\"><p data-start=\"1209\" data-end=\"1277\">Rich in soluble fiber, responsible for its gel-forming capacity<\/p><\/li><li data-start=\"1278\" data-end=\"1317\"><p data-start=\"1280\" data-end=\"1317\">Plant-based source of omega-3 (ALA)<\/p><\/li><li data-start=\"1318\" data-end=\"1386\"><p data-start=\"1320\" data-end=\"1386\">Significant amounts of calcium, magnesium, phosphorus, iron, and zinc<\/p><\/li><li data-start=\"1387\" data-end=\"1426\"><p data-start=\"1389\" data-end=\"1426\">Polyphenols with antioxidant activity<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0bc24e4 elementor-widget elementor-widget-heading\" data-id=\"0bc24e4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">A2. Nutritional Profile: Flax Seeds<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-177bff3 elementor-widget elementor-widget-text-editor\" data-id=\"177bff3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li data-start=\"1449\" data-end=\"1511\"><p data-start=\"1451\" data-end=\"1511\">One of the richest dietary sources of omega-3 (ALA).<\/p><\/li><li data-start=\"1512\" data-end=\"1567\"><p data-start=\"1514\" data-end=\"1567\">Balanced proportion of soluble and insoluble fiber.<\/p><\/li><li data-start=\"1568\" data-end=\"1632\"><p data-start=\"1570\" data-end=\"1632\">Lignans, phytochemicals with hormone-modulating activity.<\/p><\/li><li data-start=\"1633\" data-end=\"1694\"><p data-start=\"1635\" data-end=\"1694\">B vitamins and minerals such as magnesium and potassium.<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-adb664a elementor-widget elementor-widget-heading\" data-id=\"adb664a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">B. Fiber, Microbiota, and Gut Health: The Central Axis<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6204b6a elementor-widget elementor-widget-text-editor\" data-id=\"6204b6a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"1758\" data-end=\"1861\">The main nutritional interest of chia and flax lies in their fiber, particularly soluble fiber.<\/p><ul data-start=\"1863\" data-end=\"2182\"><li data-start=\"1863\" data-end=\"2030\"><p data-start=\"1865\" data-end=\"2030\">This fiber acts as a fermentable substrate for the gut microbiota, promoting the production of short-chain fatty acids (SCFAs), such as butyrate, which have anti-inflammatory effects.<\/p><\/li><li data-start=\"2031\" data-end=\"2182\"><p data-start=\"2033\" data-end=\"2182\">SCFAs contribute to the integrity of the intestinal barrier, regulate inflammation, and participate in glucose and lipid metabolism.<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7a1bf3b elementor-widget elementor-widget-heading\" data-id=\"7a1bf3b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">C. Mucilage: Regulating Bowel Transit and Protecting the Stomach<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fc651ab elementor-widget elementor-widget-text-editor\" data-id=\"fc651ab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"2643\" data-end=\"2825\">Both chia and flax contain mucilage, a type of soluble fiber capable of absorbing water and forming a viscous gel. This gel performs several relevant physiological functions:<\/p><h5>At the Intestinal Level<\/h5><ul data-start=\"2850\" data-end=\"3044\"><li data-start=\"2850\" data-end=\"2899\"><p data-start=\"2852\" data-end=\"2899\">Increases stool bulk and improves bowel transit.<\/p><\/li><li data-start=\"2900\" data-end=\"2948\"><p data-start=\"2902\" data-end=\"2948\">Softens stools, facilitating evacuation.<\/p><\/li><li data-start=\"2949\" data-end=\"2995\"><p data-start=\"2951\" data-end=\"2995\">Slows the absorption of glucose and fats.<\/p><\/li><li data-start=\"2996\" data-end=\"3044\"><p data-start=\"2998\" data-end=\"3044\">Contributes to greater satiety.<\/p><\/li><\/ul><h5 style=\"color: #121212;\">At the Digestive Mucosa Level<\/h5><div>When seeds are properly hydrated beforehand\u2014especially chia seeds\u2014their mucilage forms a stable pudding-like gel (unlike flax seeds, which form a more unstable, porridge-like gel). This gel exerts an emollient and protective effect on the mucosa:<\/div><div>\u00a0<\/div><ul data-start=\"3210\" data-end=\"3398\"><li data-start=\"3210\" data-end=\"3254\"><p data-start=\"3212\" data-end=\"3254\">Coats the gastric and intestinal lining.<\/p><\/li><li data-start=\"3255\" data-end=\"3290\"><p data-start=\"3257\" data-end=\"3290\">Reduces digestive irritation.<\/p><\/li><li data-start=\"3291\" data-end=\"3333\"><p data-start=\"3293\" data-end=\"3333\">Promotes epithelial regeneration.<\/p><\/li><li data-start=\"3334\" data-end=\"3398\"><p data-start=\"3336\" data-end=\"3398\">Acts as a natural gastric protector in mild conditions. <span data-start=\"3348\" data-end=\"3378\">natural gastric protector<\/span> in mild cases.<\/p><\/li><\/ul><p data-start=\"3400\" data-end=\"3449\">This effect may be particularly interesting in cases of mild gastritis or functional dyspepsia; occasional heartburn; low-grade digestive inflammation; and irritable bowel syndrome with constipation.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fcfe0cc elementor-widget elementor-widget-heading\" data-id=\"fcfe0cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">D. Lignans and Hormonal Balance<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3bd29c0 elementor-widget elementor-widget-text-editor\" data-id=\"3bd29c0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"2184\" data-end=\"2324\">Flax contains a high concentration of lignans, compounds that colon bacteria convert into metabolites called enterodiol and enterolactone. These metabolites have a structure similar to estrogen, but with much weaker activity. For this reason, they may modulate estrogenic action by binding to estrogen receptors and exerting a milder effect.\n\nThis could help reduce the effects of excess circulating estrogen, a factor associated with the development of <b>endometriosis, uterine fibroids, polycystic ovary syndrome (PCOS), and premenstrual syndrome.<\/b>Although studies in women are limited, in vitro research and animal models suggest that flax may exert modulatory effects on estrogen metabolism, potentially improving fertility and reducing associated symptoms.<\/p><p data-start=\"2184\" data-end=\"2324\">On the other hand, during <b>menopause <\/b>there is a marked decline in estrogen and progesterone levels, leading to typical symptoms such as hot flashes, mood changes, and reduced quality of life. In this context, flax may be helpful by partially activating estrogen receptors, potentially attenuating some menopausal symptoms. Clinical trials in peri- and postmenopausal women have observed that regular consumption of flax or lignan-rich products (10 g\/day) is associated with a reduction in the severity of menopausal symptoms and improvements in quality of life. However, results are not fully consistent across studies, and the effect is clearly more modest than hormone replacement therapy\u2014though without its associated side effects.<\/p><p data-start=\"2184\" data-end=\"2324\">The fact that the <b>microbiota <\/b>is required to convert these compounds into beneficial metabolites reinforces the idea that the effects of these seeds depend not only on the food itself, but also on each person\u2019s microbiota status.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8d3986f elementor-widget elementor-widget-heading\" data-id=\"8d3986f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">2. How to Prepare Them to Maximize Their Benefits<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c8fbeea elementor-widget elementor-widget-text-editor\" data-id=\"c8fbeea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The way these seeds are consumed is crucial for them to be truly beneficial at a nutritional and physiological level. Whole seeds cannot be broken down by our digestive enzymes, and although they hydrate later in the intestine, there is not enough time for them to soften sufficiently and fully release their compounds and nutrients. For this reason, it is important either to hydrate them beforehand or to grind them and ensure adequate hydration.&nbsp;<\/p>\n<ul>\n<li><b>Ground<\/b>: This improves the bioavailability of omega-3 and lignans. Do not consume them dry without adding a source of hydration afterward (at least one glass of water). If they don\u2019t absorb enough water, they may cause digestive discomfort and constipation (by forming a blockage). Consuming them ground and hydrated can be especially helpful in cases of loose stools or diarrhea.<\/li>\n<li><b>Hydrated (whole or ground):<\/b>Ideal for taking advantage of their mucilage and achieving a protective digestive effect. Chia seeds should be soaked in three times their volume of water, and flax seeds in twice their volume.<br><\/li>\n<\/ul>\n<div>Hydrated or ground seeds can be added to preparations such as cakes, porridge, cookies, or snacks, or simply mixed into yogurt with fruit.<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-383c0a0 elementor-widget elementor-widget-heading\" data-id=\"383c0a0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><div>3. How to Store Them<\/div><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7cbade2 elementor-widget elementor-widget-text-editor\" data-id=\"7cbade2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"3997\" data-end=\"4102\"><b>Whole Seeds<br \/><\/b>Whole seeds can be stored in an airtight container (ideally glass) in a pantry for a long time\u2014up to a year or even longer. <br \/><b>Ground Seeds<br \/><\/b>Once ground, seeds are exposed to oxygen, light, and heat, and sensitive components such as omega-3 degrade much faster, as do compounds like lignans. For this reason, ground seeds should be stored in an airtight container in the refrigerator for a maximum of 3\u20134 weeks. My recommendation is to grind them in batches every two weeks.\u00a0<br data-start=\"4035\" data-end=\"4038\" \/><b>Hydrated Seeds<\/b><br \/><span data-start=\"60\" data-end=\"166\">When seeds are hydrated, they become much more susceptible to microbial growth and fermentation<\/span>, due to the presence of free water. In this case, they should be stored in an airtight container in the refrigerator for 3\u20135 days. Although refrigeration slows microbial growth, it is important to always smell the seeds before consuming them\u2014the odor should be neutral. An unusual or unpleasant smell indicates bacterial fermentation, and they should be discarded.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e666e11 elementor-widget elementor-widget-heading\" data-id=\"e666e11\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><div>4. When Can They Be Especially Useful?<\/div><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e4a06bb elementor-widget elementor-widget-text-editor\" data-id=\"e4a06bb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Flax and chia seeds, along with other seeds and nuts, are sources of healthy fats with high nutrient density (minerals, vitamins, protein, and quality fats) suitable for the general population. They can help meet daily nutritional requirements, especially in individuals following more vegetarian-based diets.<\/p>\n<p>However, certain groups may benefit particularly, including people with:<\/p>\n<ul>\n<li data-start=\"3997\" data-end=\"4102\"><b>Constipation:<\/b>Taking 1 tablespoon of pre-soaked seeds before main meals improves bowel transit and stool consistency, helping resolve chronic constipation.<\/li>\n<li data-start=\"3997\" data-end=\"4102\"><b>Insulin resistance:<\/b>A very common condition in polycystic ovary syndrome (PCOS), obesity, and metabolic syndrome. Acting like sponges, they help absorb glucose and cholesterol, and their fiber and fats slow gastric emptying, reducing glycemic spikes, improving insulin sensitivity, and increasing satiety.<\/li>\n<li data-start=\"3997\" data-end=\"4102\"><b>Hypercholesterolemia:<\/b>When taken with main meals, their fiber helps reduce total dietary cholesterol absorption, lowering total blood cholesterol and LDL cholesterol (which can be harmful to cardiovascular health in excess, especially when HDL is low).<\/li>\n<li data-start=\"3997\" data-end=\"4102\"><b>PCOS with an androgenic profile <\/b>(common in women without overweight or obesity): Although human evidence is limited, animal models suggest that flax, thanks to its lignans, may improve fertility and hormonal balance.<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c89632c e-grid e-con-full wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"c89632c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9a84b26 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"9a84b26\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/herrerapuche.com\/en\/services\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Specialized nutrition service<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-38597dd elementor-align-center elementor-widget elementor-widget-button\" data-id=\"38597dd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/herrerapuche.com\/en\/contact\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Book your appointment<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Seeds and nuts have formed part of the human diet for thousands of years. Beyond their energy content, they are notable for their high nutritional density and their ability to regulate key bodily functions, such as digestion, metabolism and hormonal balance. Chia seeds (Salvia hispanica) and flax or linseed (Linum usitatissimum) are a clear example of how a small food can help us meet our nutritional requirements easily, whilst offering additional physiological benefits.\u00a0 1. Their composition: More than just fibre A1. Nutritional profile: Chia seeds High total fibre content (\u224834 g\/100 g) Rich in soluble fibre, which is responsible for their gelling properties Plant-based source of omega-3 (ALA) Significant amounts of calcium, magnesium, phosphorus, iron and zinc Polyphenols with antioxidant properties A2. Nutritional profile: Linseeds One of the richest dietary sources of omega-3 (ALA) Soluble and insoluble fibre in a balanced ratio Lignans, phytochemicals with hormone-modulating activity B-group vitamins and minerals such as magnesium and potassium B. Fibre, microbiota and gut health: the central axis The main nutritional benefit of chia and flax lies in their fibre, particularly the soluble fibre. This fibre acts as a fermentable substrate for the gut microbiota, promoting the production of short-chain fatty acids (SCFAs), such as butyrate, which has anti-inflammatory effects. SCFAs contribute to the integrity of the intestinal barrier, regulate inflammation and play a role in glucose and lipid metabolism. C. Mucilages: regulators of intestinal transit and gastric protectors. Both chia and flax contain mucilages, a type of soluble fibre capable of absorbing water and forming a viscous gel. This gel fulfils several important physiological functions: In the gut It increases faecal volume and improves bowel movement. It softens stools, facilitating bowel movements. It slows down the absorption of glucose and fats. It contributes to a greater feeling of fullness. At the level of the digestive mucosa: When the seeds are consumed after being thoroughly soaked, particularly chia seeds, their mucilage forms a stable, pudding-like gel (unlike linseed, which forms an unstable gel) and exerts an emollient and protective effect on the digestive mucosa:\u00a0 They coat the gastric and intestinal mucosa. They reduce digestive irritation. They promote epithelial regeneration. They act as a natural gastric protector in mild conditions. This effect is particularly beneficial in cases of: mild gastritis or functional dyspepsia; occasional heartburn or acid reflux; low-grade digestive inflammation; and irritable bowel syndrome with constipation. D. Lignans and hormonal balance Flax is rich in lignans, compounds that are broken down by bacteria in our colon into metabolites called enterodiol and enterolactone, which have a structure similar to oestrogen but with a much weaker effect. For this reason, it can modulate oestrogenic activity by binding to oestrogen receptors and exerting an effect that is weaker than that of oestrogen. This could help to reduce the effects of excess oestrogen in the blood, a factor associated with the development of endometriosis, uterine fibroids, polycystic ovary syndrome and premenstrual syndrome. Although studies in women are limited, in vitro and animal model evidence suggests that it may exert modulatory effects on oestrogen metabolism, improving fertility and reducing associated symptoms. Furthermore, during the menopause there is a marked drop in oestrogen and progesterone levels, leading to the typical symptoms of this stage, such as hot flushes, mood swings and changes in quality of life. In this context, flax may be helpful as it partially activates oestrogen receptors, helping to alleviate some symptoms of the menopause. In fact, clinical trials in peri- and post-menopausal women have found that regular consumption of flax or lignan-rich products (10g\/day) is associated with a reduction in the severity of menopausal symptoms and an improvement in quality of life, although the results are not entirely consistent across studies and the effect is clearly more modest than that of hormone replacement therapy, but without side effects. The fact that the gut microbiota is required to convert these compounds into beneficial ones reinforces the idea that the effect of these seeds depends not only on the food itself, but also on the state of each person\u2019s gut microbiota. 2. How should they be prepared to maximise their benefits? The method of consumption is crucial for these seeds to be truly beneficial from a nutritional and physiological perspective. Whole seeds cannot be broken down by our digestive enzymes, and although they subsequently absorb water in the gut, there is not enough time for them to soften sufficiently to allow their compounds and nutrients to be extracted to the full. For this reason, it is important either to soak them beforehand or to grind them and ensure they are properly hydrated.  Ground: better bioavailability of omega-3 and lignans. Do not consume them dry without adding a source of hydration afterwards (at least one glass of water). If they do not absorb enough water, they can cause digestive problems and constipation (forming a blockage). Consuming them ground and rehydrated is particularly helpful in cases of loose stools or diarrhoea. Rehydrated whole or ground: ideal for utilising their mucilage and obtaining a protective effect on the digestive system. Chia seeds should be soaked in three times their volume of water, and flax seeds in twice their volume. Soaked or ground seeds can be added to recipes such as cakes, porridge, biscuits or snacks, or simply mixed into yoghurt with fruit. 3. How should they be stored? Whole seeds: Whole seeds can be stored in an airtight container (ideally glass) in the cupboard for a long time \u2013 a year or even longer. Ground seeds: It is important to bear in mind that ground seeds come into contact with oxygen, light and heat, and some sensitive components, such as omega-3, degrade much more quickly, as do other compounds such as lignans. For this reason, it is important to store ground seeds in an airtight container in the fridge for 3\u20134<\/p>","protected":false},"author":2,"featured_media":3779,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3778","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Las semillas de lino y de ch\u00eda: beneficios, c\u00f3mo tomarlas y utilidad nutricional - Luc\u00eda Herrera Puche<\/title>\n<meta name=\"description\" content=\"Estos son los beneficios de las semillas de lino y ch\u00eda para la salud nutricional, digestiva, metab\u00f3lica y hormonal. Aprende c\u00f3mo prepararlas.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/herrerapuche.com\/en\/2026\/02\/08\/benefits-of-flax-and-chia-seeds\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Las semillas de lino y de ch\u00eda: beneficios, c\u00f3mo tomarlas y utilidad nutricional - Luc\u00eda Herrera Puche\" \/>\n<meta property=\"og:description\" content=\"Estos son los beneficios de las semillas de lino y ch\u00eda para la salud nutricional, digestiva, metab\u00f3lica y hormonal. Aprende c\u00f3mo prepararlas.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/herrerapuche.com\/en\/2026\/02\/08\/benefits-of-flax-and-chia-seeds\/\" \/>\n<meta property=\"og:site_name\" content=\"Luc\u00eda Herrera Puche\" \/>\n<meta property=\"article:published_time\" content=\"2026-02-08T13:21:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-06-02T06:52:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/herrerapuche.com\/wp-content\/uploads\/2026\/02\/Plantillas-6.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1080\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Luc\u00eda Herrera\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Luc\u00eda Herrera\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/herrerapuche.com\\\/2026\\\/02\\\/08\\\/beneficios-de-las-semillas-de-lino-y-chia\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/herrerapuche.com\\\/2026\\\/02\\\/08\\\/beneficios-de-las-semillas-de-lino-y-chia\\\/\"},\"author\":{\"name\":\"Luc\u00eda Herrera\",\"@id\":\"https:\\\/\\\/herrerapuche.com\\\/#\\\/schema\\\/person\\\/db250908f8f79867ff76967295d49aba\"},\"headline\":\"Las semillas de lino y de ch\u00eda: beneficios, c\u00f3mo tomarlas y utilidad nutricional\",\"datePublished\":\"2026-02-08T13:21:49+00:00\",\"dateModified\":\"2026-06-02T06:52:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/herrerapuche.com\\\/2026\\\/02\\\/08\\\/beneficios-de-las-semillas-de-lino-y-chia\\\/\"},\"wordCount\":1451,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/herrerapuche.com\\\/#\\\/schema\\\/person\\\/db250908f8f79867ff76967295d49aba\"},\"image\":{\"@id\":\"https:\\\/\\\/herrerapuche.com\\\/2026\\\/02\\\/08\\\/beneficios-de-las-semillas-de-lino-y-chia\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/herrerapuche.com\\\/wp-content\\\/uploads\\\/2026\\\/02\\\/Plantillas-6.jpg\",\"articleSection\":[\"Sin categor\u00eda\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/herrerapuche.com\\\/2026\\\/02\\\/08\\\/beneficios-de-las-semillas-de-lino-y-chia\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/herrerapuche.com\\\/2026\\\/02\\\/08\\\/beneficios-de-las-semillas-de-lino-y-chia\\\/\",\"url\":\"https:\\\/\\\/herrerapuche.com\\\/2026\\\/02\\\/08\\\/beneficios-de-las-semillas-de-lino-y-chia\\\/\",\"name\":\"Las semillas de lino y de ch\u00eda: beneficios, c\u00f3mo tomarlas y utilidad nutricional - Luc\u00eda Herrera Puche\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/herrerapuche.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/herrerapuche.com\\\/2026\\\/02\\\/08\\\/beneficios-de-las-semillas-de-lino-y-chia\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/herrerapuche.com\\\/2026\\\/02\\\/08\\\/beneficios-de-las-semillas-de-lino-y-chia\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/herrerapuche.com\\\/wp-content\\\/uploads\\\/2026\\\/02\\\/Plantillas-6.jpg\",\"datePublished\":\"2026-02-08T13:21:49+00:00\",\"dateModified\":\"2026-06-02T06:52:39+00:00\",\"description\":\"Estos son los beneficios de las semillas de lino y ch\u00eda para la salud nutricional, digestiva, metab\u00f3lica y hormonal. Aprende c\u00f3mo prepararlas.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/herrerapuche.com\\\/2026\\\/02\\\/08\\\/beneficios-de-las-semillas-de-lino-y-chia\\\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/herrerapuche.com\\\/2026\\\/02\\\/08\\\/beneficios-de-las-semillas-de-lino-y-chia\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\\\/\\\/herrerapuche.com\\\/2026\\\/02\\\/08\\\/beneficios-de-las-semillas-de-lino-y-chia\\\/#primaryimage\",\"url\":\"https:\\\/\\\/herrerapuche.com\\\/wp-content\\\/uploads\\\/2026\\\/02\\\/Plantillas-6.jpg\",\"contentUrl\":\"https:\\\/\\\/herrerapuche.com\\\/wp-content\\\/uploads\\\/2026\\\/02\\\/Plantillas-6.jpg\",\"width\":1080,\"height\":1080,\"caption\":\"Semillas de ch\u00eda Semillas de lino\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/herrerapuche.com\\\/2026\\\/02\\\/08\\\/beneficios-de-las-semillas-de-lino-y-chia\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Portada\",\"item\":\"https:\\\/\\\/herrerapuche.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Semillas de lino y ch\u00eda\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/herrerapuche.com\\\/#website\",\"url\":\"https:\\\/\\\/herrerapuche.com\\\/\",\"name\":\"Luc\u00eda Herrera Puche\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\\\/\\\/herrerapuche.com\\\/#\\\/schema\\\/person\\\/db250908f8f79867ff76967295d49aba\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/herrerapuche.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":[\"Person\",\"Organization\"],\"@id\":\"https:\\\/\\\/herrerapuche.com\\\/#\\\/schema\\\/person\\\/db250908f8f79867ff76967295d49aba\",\"name\":\"Luc\u00eda Herrera\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\\\/\\\/herrerapuche.com\\\/wp-content\\\/uploads\\\/2025\\\/06\\\/cropped-Logo-nuevo.png\",\"url\":\"https:\\\/\\\/herrerapuche.com\\\/wp-content\\\/uploads\\\/2025\\\/06\\\/cropped-Logo-nuevo.png\",\"contentUrl\":\"https:\\\/\\\/herrerapuche.com\\\/wp-content\\\/uploads\\\/2025\\\/06\\\/cropped-Logo-nuevo.png\",\"width\":1078,\"height\":1078,\"caption\":\"Luc\u00eda Herrera\"},\"logo\":{\"@id\":\"https:\\\/\\\/herrerapuche.com\\\/wp-content\\\/uploads\\\/2025\\\/06\\\/cropped-Logo-nuevo.png\"},\"url\":\"https:\\\/\\\/herrerapuche.com\\\/en\\\/author\\\/lucia\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Linseed and chia seeds: benefits, how to consume them and nutritional value - Luc\u00eda Herrera Puche","description":"These are the benefits of flax and chia seeds for nutritional, digestive, metabolic and hormonal health. Learn how to prepare them.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/herrerapuche.com\/en\/2026\/02\/08\/benefits-of-flax-and-chia-seeds\/","og_locale":"en_GB","og_type":"article","og_title":"Las semillas de lino y de ch\u00eda: beneficios, c\u00f3mo tomarlas y utilidad nutricional - Luc\u00eda Herrera Puche","og_description":"Estos son los beneficios de las semillas de lino y ch\u00eda para la salud nutricional, digestiva, metab\u00f3lica y hormonal. Aprende c\u00f3mo prepararlas.","og_url":"https:\/\/herrerapuche.com\/en\/2026\/02\/08\/benefits-of-flax-and-chia-seeds\/","og_site_name":"Luc\u00eda Herrera Puche","article_published_time":"2026-02-08T13:21:49+00:00","article_modified_time":"2026-06-02T06:52:39+00:00","og_image":[{"width":1080,"height":1080,"url":"https:\/\/herrerapuche.com\/wp-content\/uploads\/2026\/02\/Plantillas-6.jpg","type":"image\/jpeg"}],"author":"Luc\u00eda Herrera","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Luc\u00eda Herrera","Estimated reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/herrerapuche.com\/2026\/02\/08\/beneficios-de-las-semillas-de-lino-y-chia\/#article","isPartOf":{"@id":"https:\/\/herrerapuche.com\/2026\/02\/08\/beneficios-de-las-semillas-de-lino-y-chia\/"},"author":{"name":"Luc\u00eda Herrera","@id":"https:\/\/herrerapuche.com\/#\/schema\/person\/db250908f8f79867ff76967295d49aba"},"headline":"Las semillas de lino y de ch\u00eda: beneficios, c\u00f3mo tomarlas y utilidad nutricional","datePublished":"2026-02-08T13:21:49+00:00","dateModified":"2026-06-02T06:52:39+00:00","mainEntityOfPage":{"@id":"https:\/\/herrerapuche.com\/2026\/02\/08\/beneficios-de-las-semillas-de-lino-y-chia\/"},"wordCount":1451,"commentCount":0,"publisher":{"@id":"https:\/\/herrerapuche.com\/#\/schema\/person\/db250908f8f79867ff76967295d49aba"},"image":{"@id":"https:\/\/herrerapuche.com\/2026\/02\/08\/beneficios-de-las-semillas-de-lino-y-chia\/#primaryimage"},"thumbnailUrl":"https:\/\/herrerapuche.com\/wp-content\/uploads\/2026\/02\/Plantillas-6.jpg","articleSection":["Sin categor\u00eda"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/herrerapuche.com\/2026\/02\/08\/beneficios-de-las-semillas-de-lino-y-chia\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/herrerapuche.com\/2026\/02\/08\/beneficios-de-las-semillas-de-lino-y-chia\/","url":"https:\/\/herrerapuche.com\/2026\/02\/08\/beneficios-de-las-semillas-de-lino-y-chia\/","name":"Linseed and chia seeds: benefits, how to consume them and nutritional value - Luc\u00eda Herrera Puche","isPartOf":{"@id":"https:\/\/herrerapuche.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/herrerapuche.com\/2026\/02\/08\/beneficios-de-las-semillas-de-lino-y-chia\/#primaryimage"},"image":{"@id":"https:\/\/herrerapuche.com\/2026\/02\/08\/beneficios-de-las-semillas-de-lino-y-chia\/#primaryimage"},"thumbnailUrl":"https:\/\/herrerapuche.com\/wp-content\/uploads\/2026\/02\/Plantillas-6.jpg","datePublished":"2026-02-08T13:21:49+00:00","dateModified":"2026-06-02T06:52:39+00:00","description":"These are the benefits of flax and chia seeds for nutritional, digestive, metabolic and hormonal health. Learn how to prepare them.","breadcrumb":{"@id":"https:\/\/herrerapuche.com\/2026\/02\/08\/beneficios-de-las-semillas-de-lino-y-chia\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/herrerapuche.com\/2026\/02\/08\/beneficios-de-las-semillas-de-lino-y-chia\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/herrerapuche.com\/2026\/02\/08\/beneficios-de-las-semillas-de-lino-y-chia\/#primaryimage","url":"https:\/\/herrerapuche.com\/wp-content\/uploads\/2026\/02\/Plantillas-6.jpg","contentUrl":"https:\/\/herrerapuche.com\/wp-content\/uploads\/2026\/02\/Plantillas-6.jpg","width":1080,"height":1080,"caption":"Semillas de ch\u00eda Semillas de lino"},{"@type":"BreadcrumbList","@id":"https:\/\/herrerapuche.com\/2026\/02\/08\/beneficios-de-las-semillas-de-lino-y-chia\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Portada","item":"https:\/\/herrerapuche.com\/"},{"@type":"ListItem","position":2,"name":"Semillas de lino y ch\u00eda"}]},{"@type":"WebSite","@id":"https:\/\/herrerapuche.com\/#website","url":"https:\/\/herrerapuche.com\/","name":"Lucia Herrera Puche","description":"","publisher":{"@id":"https:\/\/herrerapuche.com\/#\/schema\/person\/db250908f8f79867ff76967295d49aba"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/herrerapuche.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":["Person","Organization"],"@id":"https:\/\/herrerapuche.com\/#\/schema\/person\/db250908f8f79867ff76967295d49aba","name":"Luc\u00eda Herrera","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/herrerapuche.com\/wp-content\/uploads\/2025\/06\/cropped-Logo-nuevo.png","url":"https:\/\/herrerapuche.com\/wp-content\/uploads\/2025\/06\/cropped-Logo-nuevo.png","contentUrl":"https:\/\/herrerapuche.com\/wp-content\/uploads\/2025\/06\/cropped-Logo-nuevo.png","width":1078,"height":1078,"caption":"Luc\u00eda Herrera"},"logo":{"@id":"https:\/\/herrerapuche.com\/wp-content\/uploads\/2025\/06\/cropped-Logo-nuevo.png"},"url":"https:\/\/herrerapuche.com\/en\/author\/lucia\/"}]}},"_links":{"self":[{"href":"https:\/\/herrerapuche.com\/en\/wp-json\/wp\/v2\/posts\/3778","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/herrerapuche.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/herrerapuche.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/herrerapuche.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/herrerapuche.com\/en\/wp-json\/wp\/v2\/comments?post=3778"}],"version-history":[{"count":16,"href":"https:\/\/herrerapuche.com\/en\/wp-json\/wp\/v2\/posts\/3778\/revisions"}],"predecessor-version":[{"id":3816,"href":"https:\/\/herrerapuche.com\/en\/wp-json\/wp\/v2\/posts\/3778\/revisions\/3816"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/herrerapuche.com\/en\/wp-json\/wp\/v2\/media\/3779"}],"wp:attachment":[{"href":"https:\/\/herrerapuche.com\/en\/wp-json\/wp\/v2\/media?parent=3778"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/herrerapuche.com\/en\/wp-json\/wp\/v2\/categories?post=3778"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/herrerapuche.com\/en\/wp-json\/wp\/v2\/tags?post=3778"}],"curies":[{"name":"well played","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}