{"id":3778,"date":"2026-02-08T14:21:49","date_gmt":"2026-02-08T13:21:49","guid":{"rendered":"https:\/\/herrerapuche.com\/?p=3778"},"modified":"2026-02-14T11:54:30","modified_gmt":"2026-02-14T10:54:30","slug":"las-semillas-de-lino-y-de-chia-beneficios-como-tomarlas-y-utilidad-nutricional","status":"publish","type":"post","link":"https:\/\/herrerapuche.com\/en\/2026\/02\/08\/las-semillas-de-lino-y-de-chia-beneficios-como-tomarlas-y-utilidad-nutricional\/","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 e-con e-parent\" data-id=\"ab21a31\" data-element_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-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-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-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-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-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-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-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-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-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-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\">protector g\u00e1strico natural<\/span> en procesos leves.<\/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-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-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-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-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-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-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-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-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 e-con e-child\" data-id=\"c89632c\" data-element_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-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-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>Las semillas y los frutos secos forman parte de la base de la alimentaci\u00f3n humana desde hace miles de a\u00f1os. M\u00e1s all\u00e1 de su valor energ\u00e9tico, destacan por su alta densidad nutricional y por su capacidad para modular funciones clave del organismo, como la digesti\u00f3n, el metabolismo y el equilibrio hormonal. Las semillas de ch\u00eda (Salvia hispanica) y de lino o linaza (Linum usitatissimum) son un ejemplo claro de c\u00f3mo un alimento peque\u00f1o puede ayudarnos a alcanzar nuestros requerimientos nutricionales de forma sencilla con efectos fisiol\u00f3gicos a\u00f1adidos.\u00a0 1. Su composici\u00f3n: M\u00e1s all\u00e1 de la fibra A1. Perfil nutricional: Semillas de ch\u00eda Alto contenido en fibra total (\u224834 g\/100 g) Rica en fibra soluble, responsable de su capacidad gelificante Fuente vegetal de omega-3 (ALA) Aporte relevante de calcio, magnesio, f\u00f3sforo, hierro y zinc Polifenoles con acci\u00f3n antioxidante A2. Perfil nutricional: Semillas de lino Una de las mayores fuentes diet\u00e9ticas de omega-3 (ALA) Fibra soluble e insoluble en proporci\u00f3n equilibrada Lignanos, fitoqu\u00edmicos con actividad hormonal moduladora Vitaminas del grupo B y minerales como magnesio y potasio B. Fibra, microbiota y salud intestinal: el eje central El principal inter\u00e9s nutricional de la ch\u00eda y el lino reside en su fibra, especialmente la soluble. Esta fibra act\u00faa como sustrato fermentable para la microbiota intestinal, favoreciendo la producci\u00f3n de \u00e1cidos grasos de cadena corta (AGCC), como el butirato con efectos antiinflamatorios. Los AGCC contribuyen a la integridad de la barrera intestinal, regulan la inflamaci\u00f3n y participan en el metabolismo de la glucosa y los l\u00edpidos. C. Los muc\u00edlagos: reguladores del tr\u00e1nsito intestinal y protectores g\u00e1stricos. Tanto la ch\u00eda como el lino contienen muc\u00edlagos, un tipo de fibra soluble capaz de absorber agua y formar un gel viscoso. Este gel cumple varias funciones fisiol\u00f3gicas relevantes: A nivel intestinal Aumenta el volumen fecal y mejora el tr\u00e1nsito. Suaviza las heces, facilitando la evacuaci\u00f3n. Ralentiza la absorci\u00f3n de glucosa y grasas. Contribuye a una mayor sensaci\u00f3n de saciedad. A nivel de la mucosa digestiva Cuando las semillas se consumen bien hidratadas previamente, especialmente las semillas de ch\u00eda, sus muc\u00edlagos forman un gel estable tipo pudin (a diferencia de las semillas de lino que forman un gel inestable) y ejerce un efecto emoliente y protector sobre la mucosa digestiva:\u00a0 Recubren la mucosa g\u00e1strica e intestinal. Reducen la irritaci\u00f3n digestiva. Favorecen la regeneraci\u00f3n del epitelio. Act\u00faan como protector g\u00e1strico natural en procesos leves. Este efecto resulta especialmente interesante en: gastritis leve o dispepsia funcional; sensaci\u00f3n de ardor o acidez ocasional; inflamaci\u00f3n digestiva de bajo grado; y s\u00edndrome de intestino irritable con estre\u00f1imiento. D. Lignanos y equilibrio hormonal El lino contiene un alto contenido en lignanos, compuestos que las bacterias de nuestro colon degradan en metabolitos llamados enterodiol y enterolactona, que presentan una estructura similar al estr\u00f3geno, pero con un acci\u00f3n mucho m\u00e1s d\u00e9bil. Por esta raz\u00f3n, puede modular la acci\u00f3n estrog\u00e9nica al unirse a los receptores de estr\u00f3geno y ejercer una acci\u00f3n menor al estr\u00f3geno. Esto podr\u00eda ayudar a reducir los efectos de un exceso de estr\u00f3geno en sangre, un factor asociado al desarrollo de endometriosis, miomas uterinos, s\u00edndrome de ovario poliqu\u00edstico y s\u00edndrome premenstrual. Aunque los estudios en mujeres son limitados, la evidencia in vitro y en modelos animales sugiere que puede ejercer efectos moduladores sobre el metabolismo estrog\u00e9nico mejorando la fertilidad y reduciendo s\u00edntomas asociados. Por otro lado, durante la menopausia se produce una ca\u00edda marcada de los niveles de estr\u00f3genos y progesterona, lo que da lugar a los s\u00edntomas t\u00edpicos de esta etapa, como los sofocos, alteraciones del estado de \u00e1nimo y cambios en la calidad de vida. En este contexto, el lino puede resultar de ayuda al producir la activaci\u00f3n parcial de los receptores estrog\u00e9nicos, contribuyendo a atenuar algunos s\u00edntomas de la menopausia. De hecho, ensayos cl\u00ednicos en mujeres peri y posmenop\u00e1usicas han observado que el consumo regular de lino o de productos ricos en lignanos (10g\/d\u00eda) se asocia con una reducci\u00f3n de la gravedad de los s\u00edntomas menop\u00e1usicos y una mejora de la calidad de vida, aunque los resultados no son completamente consistentes entre estudios y el efecto es claramente m\u00e1s modesto que el de la terapia hormonal sustitutiva, pero sin efectos secundarios. La necesidad de la microbiota para convertir estos compuestos en otros beneficiosos, refuerza la idea de que el efecto de estas semillas no depende solo del alimento, sino tambi\u00e9n del estado de la microbiota de cada persona. 2. \u00bfC\u00f3mo preparlas para aprovechar sus beneficios? La forma de consumo es determinante para que estas semillas sean realmente beneficiosas a nivel nutricional y fisiol\u00f3gico. Las semillas enteras no pueden ser degradadas por nuestras enzimas digestivas, y aunque se hidratan posteriormente en el intestino, no hay tiempo suficiente para que se ablanden lo suficiente y se extraigan al m\u00e1ximos sus compuestos y nutrientes. Por esta raz\u00f3n, es importante o bien hidratarlas previamente o triturarlas y asegurar una hidrataci\u00f3n adecuada.&nbsp; Trituradas: mejor biodisponibilidad de omega-3 y lignanos. No consumir en seco sin a\u00f1adir ninguna fuente de hidrataci\u00f3n posterior (1 vaso de agua m\u00ednimo. Si no absorben suficiente agua pueden generar problemas digestivos y estre\u00f1imiento (haciendo tap\u00f3n). Consumirlas trituradas e hidratadas es especialmente \u00fatil cuando hay presencia de heces blandas o diarrea. Hidratadas enteras o trituradas: ideales para aprovechar sus muc\u00edlagos y obtener un efecto protector digestivo. Deben hidratarse con el triple de agua en caso de la ch\u00eda, y el doble de agua en caso del lino. Las semillas hidratadas o trituradas pueden a\u00f1adirse a preparaciones como bizcochos, porridge, galletas o snacks, as\u00ed como simplemente en el yogur con fruta. 3. \u00bfC\u00f3mo conservarlas? Semillas enterasLas semillas enteras pueden almacenarse en un recipiente herm\u00e9tico (ideal vidrio) en la despensa durante mucho tiempo, un a\u00f1o o incluso m\u00e1s. Semillas trituradasEs importante tener en cuenta que las semillas trituradas entran en contacto con el ox\u00edgeno, la luz y el calor y algunos componentes sensibles como el omega-3 se degradan mucho m\u00e1s r\u00e1pido, as\u00ed como otros compuestos como los lignanos. Por esta raz\u00f3n, es importante conservar las semillas trituradas en un recipiente herm\u00e9tico y en la nevera durante 3-4<\/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 v26.8 - 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=\"Descubre los beneficios de las semillas de lino y ch\u00eda para la salud nutricional, digestiva, metab\u00f3lica y hormonal. 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