For a long time chia is no longer new among people who want to lose weight or simply follow a healthier diet. Scientifically named Salvia hispanica L., chia is a plant native to the region that stretched from midwestern Mexico to northern Guatemala.
It is believed that its seeds were already used by the peoples of Central American civilizations for many centuries, but it was a few years ago that the benefits of eating chia began to be enhanced by nutrition professionals.
Andréa Marim, nutritionist specializing in sports nutrition, with complementary training in herbal medicines and supplementation for weight loss, functional nutrition, probiotics and prebiotics and nutrition and aesthetics, comments that chia has gained a lot of prominence because it is considered a good source of polyphenolic compounds, protein, fiber and minerals.
It is worth mentioning that about 25 to 40% of chia seed is composed of oil? The total of this oil is formed by more than 60% omega-3 fatty acids.
So, Andrea points out, because chia seeds are a high-fat food, can they be cold pressed to extract their oil? A method that preserves most of the chemical properties and nutrients found in the seed, with the exception of fiber.
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But what are the advantages of chia oil anyway? How to consume it? Does this type of oil also help you lose weight? Below you clarify your main questions on the subject.
6 main benefits of chia oil
The main advantages of consuming chia oil are:
1. It is source of omega-3: As the human body is unable to synthesize omega-3, it is necessary to obtain the nutrient from food. Salmon, sardines and tuna are the best known sources of these essential fatty acids, but chia oil can be a good alternative. Omega-3, it is worth noting, helps reduce inflammation, reduces the risk of heart disease, improves pain and may even prevent certain cancers, among other benefits.
2. Help in weight loss: Since chia oil contains more omega-3 than omega-6, it helps to normalize the ratio of omega-6 to omega-3 (which should be 2: 1, or at most 3: 1). Thus, inflammation is reduced, favoring fat burning and making it difficult to accumulate fatty acids.
3. Regulates cholesterol: Omega-3 helps lower cholesterol and triglyceride levels, thus helping to prevent cardiovascular problems.
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4. Has antioxidant action: thus helping to fight free radicals and preventing the onset of some diseases such as premature aging.
5. Good choice for vegetarians and vegans: Because it is rich in omega-3, this oil is a great option for people who do not consume animal products as it is a plant source. Besides being a good alternative for fish allergic.
6. Beauty Ally: This oil is very beneficial in the case of cosmetic use for skin and hair. The nutritionist Priscila Amadio, Clinic Chiquetá, highlights, for example, that the oil can help improve the appearance of the skin and toning the scalp. In addition to antioxidant action (which helps prevent premature aging), it has anti-inflammatory effects, helping to reduce redness and blemishes in addition to acne. It also works by stimulating collagen and elastin production, helping to prevent wrinkles and expression marks.
Priscila points out that one of the main advantages of chia oil over chia seeds is the fact that many people do not like to "feel the jelly seeds in their mouths". In such cases, oil becomes a more practical option. "In addition, the oil contains more omega-3s than whole seeds, and can also be added to sweet and savory recipes," he says.
Another difference between them is that the oil is not rich in fiber, as in the case of chia seeds? which in some cases may be a disadvantage.
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How to consume chia oil
Chia oil can be found in bottles or capsules. Check out the recommendations for use:
Fresh Chia Oil
This oil can be used in place of olive oil, for example when seasoning salads or finishing dishes, or even sprinkled with fruit.
Priscila recommends not to put it on fire, as the high temperatures oxidize the fat and can lead to the formation of toxic compounds.
Chia oil in capsules
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It is generally recommended to consume 1 capsule of chia oil 500mg twice daily, usually 30 minutes before main meals.
However, this recommendation should be passed by a nutritionist respecting the particularities of home affair.
Does chia oil lose weight?
It is not correct to say that chia oil itself gets thinner. Priscila recalls that it is even a food with more than 100 calories in a spoon. But if used within a healthy diet, replacing other less healthy oils, can have a beneficial effect, not only related to weight loss, but to health as a whole.
It is worth remembering that chia oil, unlike oils like canola or soybean, contains higher concentration of omega-3 than omega-6. And this is totally valid when the proposal is weight loss: because by normalizing the ratio of omega-6 to omega-3 (which should be 2: 1, or at most 3: 1), inflammation is reduced. , favoring the burning of fat and making it difficult to accumulate fatty acids.
Chia Oil Contraindications
According to Andrea, there are no side effects associated with the consumption of chia oil. But, like any other food, it should not be eaten in excess. Also, for safety, pregnant women, infants and children should not adhere to the product unless medical or nutritional advice is available.
Now you know chia oil can be a good ally for your health, being an important source of omega-3s and even aiding in the weight loss process. However, to know if the consumption of it is indicated in your case, the ideal is to rely on the guidance of a nutritionist (and not adhere to the product simply because he thinks he can do miracles?).
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