So, is it time for a Detox? 

For an optimized Detox, you will opt for three days of strict food program and one month of food supplement.

The benefits of MIX Detox:

The Feed Me Up Detox Mix contains barley grass, chlorella, ginger, moringa and spirulina. The Detox effect of this mix is ​​based on the synergy between its different constituents, of which here are briefly the most important benefits.

Barley grass:

The interest of barley grass lies in its chlorophyll content which allows a sanitizing action and the elimination of toxins. 

Chlorella:

Chlorella is now well recognized for its activities on the hepatic sphere, in particular a detoxification of the body . Thanks to its unique chlorophyll content ! In addition, like many superfoods, its composition of certain minerals, trace elements and vitamins makes it possible to supplement contributions that cannot be sufficient through food alone. 

Ginger :

Ginger is traditionally used to combat nausea and vomiting, but it is also known for its other digestive properties . Indeed, ginger could stimulate the secretion of bile and the activity of certain digestive enzymes, resulting in faster digestion of food. On the other hand, for real effects, the only consumption through food is insufficient, it will therefore be necessary to resort to food supplements where the contents are high, as is the case in this Detox MIX.

Moringa:

Moringa is used for its anti-fatigue properties to restore vitality and energy. Moringa is also called tree of life or tree of vitality. To face winter fatigue, and that inherent to our December abuses, moringa here has all its interest. 

In addition, it can help rebalance blood sugar , and its intake of vitamins, minerals and trace elements are very interesting (but all proportion kept because it depends on the quantities ingested).

Spirulina:

Spirulina has a very large number of nutritional benefits ( see previous article ), but we will only discuss those relating to detoxification, namely its concentration of minerals, trace elements and vitamins which have earned it its precious reputation. So, what will spirulina do for you? The answer in a few words: renewed vitality, improved antioxidant intake, immunostimulating properties and blood sugar regulator (thanks to chromium).

The Detox program:

Reminder: 3 days of menus and 1 month of Detox Mix food supplement

Drinks :

• 0.8 liters per day of unsweetened green tea 
• 0.8 liters per day of unsweetened dandelion herbal tea 
• 0.8 liters per day of unsweetened chicory 

Breakfast :

• The juice of a lemon pure or diluted in a maximum of 120 ml of mineral water. 

Store lemons in the refrigerator to limit vitamin C losses. Do not heat the juice.

• 3 tablespoons of Detox Mix in almond milk yogurt (or other vegetable milk) or in a homemade smoothie (composed of 1/2 apple, 1 carrot, 1/2 zucchini and 6 leaves mint). 

• 2 Brazil nuts + 6 walnut kernels + 6 almonds. 

Breakfast :

• Skinless grilled poultry or lean fish such as cod, sole, bass. A portion of 120 g of meat or fish is more than enough. 
• Accompaniment: artichokes with rosemary (at least 300 g).
• Seasoning: two tablespoons of rapeseed oil. 
• Dessert: 1 plant-based dairy + 1 large apple + 2 tablespoons of almonds or Krush-type seed mix! of Gasoline Box. Prefer the  Krush salad mix ! made with pumpkin seeds, sunflower seeds, sesame and cranberries. The seeds are not proposed here for a detoxifying effect, but for a satiating and satietogenic effect. 

Snack :

• 1 to 2 bowls of drinks mentioned above + 8 to 10 almonds or 1 tablespoon of Krush salad mix!

Having dinner :

• Starter : at least 100 g of grated black radish seasoned with a teaspoon of rapeseed oil and pepper (+ aromatic herbs of your choice). 
• Dish : at least 300 g of broccoli flavored with tamarind (or again with rosemary) + 120 g of grilled poultry without the skin (chicken, turkey, escalope/aiguillettes, roast) or lean fish such as cod, sole, bass, etc.
• Seasoning : two tablespoons of rapeseed oil.
• Dessert : 1 plant-based dairy + 1 large apple + 2 tablespoons of almonds or Krush-type seed mix! of Gasoline Box. Prefer the Krush salad mix! made with pumpkin seeds, sunflower seeds, sesame and cranberries.

The choice of foods is deliberately restrictive to optimize the detox effect. Indeed, green tea, black radish, broccoli, artichokes, rosemary, tamarind, dandelion, chicory are well known for effective hepatobiliary drainage, facilitated elimination, general detoxification, with liver protection and digestive comfort.

On the following days and even throughout the year, do not hesitate to:

• Carry on the Krush seeds! and/or other oilseeds in controlled quantities (almonds, walnuts, chia seeds ). You can add them to breakfast, snack, or to complete some light meals.
• Eat fish three times a week.
• Consume rapeseed oil daily (ideally at least 2-3 tablespoons) and limit animal fats.
• Stay hydrated (green tea, mineral water, spring water, herbal teas and various infusions).
• Squeeze a lemon in the morning.
• Use aromatic herbs.
• Vary fruits, vegetables, starches and protein foods.
• Provide vegetables with each meal in addition to starchy foods (bread, pasta, rice, legumes, potatoes, etc.).
• Limit sweet products to a little jam or honey on bread in the morning, one or two chocolates with coffee, 1 teaspoon of brown sugar or  coconut sugar in dairy products.
• Add a tablespoon per day  of goji berries (rich in vitamin C). 
• Do not eliminate the cheese, but control the quantities consumed. In general, a portion of 30 g is sufficient. 
• Avoid processed foods that are high in salt.
• Redo one or two day(s) of detox food program + Organic detox mix as soon as the food becomes more copious (invitation, restaurant, festive weekend, etc.).

• About spirulina
• Why choose to consume spirulina?
• Proteins and spirulina
• Lipids, carbohydrates and spirulina
• Overview of vitamins, minerals, trace elements with interesting contents
• Vitamin A and spirulina
• Chromium and spirulina
• Iron and spirulina
• Another particularity of spirulina
• Pigments
• chlorophyll
• Phycocyanin
• With spirulina: towards a better immune system and overall well-being

Spirulina has become an essential dietary supplement for several years. Let's take a closer look at what justifies its fame.

About spirulina

Spirulina, scientifically named Arthrospira platensis , is one of the oldest forms of life on earth. Its existence dates back more than three billion years. The most common variety of spirulina is Spirulina Platensis .

It is now grown in many parts of the world, but beware of its quality. I remind you that it will always be necessary to remain vigilant and to be wary of intensive productions. Production in France continues to increase, but it is up to you, the consumer, to choose the origin of your spirulina carefully. Essence Box guarantees you an optimal quality of its organic spirulina, thanks to a respectful culture born of passion and know-how. 

Spirulina owes its name to its shape. It is described as a micro-algae, but it is more specifically... a bacterium! Let's get a microscope and observe! It has the shape of a spiral and does indeed correspond to a bacterium. On the other hand, we will still talk about micro-algae (hoping not to offend the scientific community too much). Why call it something else since it isn't? Well more simply because spirulina is an aquatic organism, capable of oxygen production and photosynthesis (that is to say, it uses sunlight as an energy source, thanks in particular to three pigments : phycocyanin, chlorophyll and carotenoids For readers shocked or reluctant to eat "bacteria", I would remind you that cheese, an icon of French gastronomy, is a good example! A beautiful bloomy rind on Camembert is rich in bacteria and fungi! In the same spirit, probiotics, which have made a golden place for themselves among food supplements, are microorganisms! Therefore, enough fears, let's dare spirulina, because it is full of nutritional benefits and should even find its place in our daily lives. It is also part of nutritional programs to fight against malnutrition in a large number of Third World countries. because it is full of nutritional assets and should even find its place in our daily lives. It is also part of nutritional programs to fight against malnutrition in a large number of Third World countries. because it is full of nutritional assets and should even find its place in our daily lives. It is also part of nutritional programs to fight against malnutrition in a large number of Third World countries.

Why choose to consume spirulina?

We talk a lot about its surprising protein content (more than 60gr per 100gr, more than in fish and meat combined!), with an undeniable quality and proportions of essential amino acids (components of proteins): it contains the 8 essential amino acids (but little methionine). But it is also its concentration of minerals, trace elements and vitamins that have earned it its reputation. 

Proteins and spirulina

For consumption intended for needs oriented towards more vitality, improved antioxidant intake, immunostimulating properties, etc., the recommended daily dose to optimize the benefits of spirulina is 6 tablets, or approximately 2g of protein. Compared to the 60-70gr we need every day, the interest here is meager. And it is not essential! For the needs mentioned above, it is not the protein intake in large quantities that will matter, but the vitamins, minerals and trace elements. On the other hand, the use of spirulina in higher quantities will be very interesting to improve the protein intake of vegetarians, vegans, athletes, undernourished and malnourished.

Expert advice :

As said before, for anyone requiring an increase in good quality and highly bioavailable protein intake (vegetarians, vegans, athletes, malnourished, undernourished, anorexic), a daily consumption of at least 10g (avoid exceeding 19g/day) will be necessary. Thanks to this increase in intake, the amount of protein ingested via spirulina will be between 6.8 and 12.9 g per day, i.e. the equivalent of the consumption of a slice of cooked ham (5 g of protein/slice) or a chicken egg (6.2g of protein/egg). 

Lipids, carbohydrates and spirulina

The lipid content in spirulina is low and of good quality. The share of alpha-linolenic acid (omega 3) covers 17% of the recommended nutritional intake, for a consumption of 10g of spirulina per day. 

As for carbohydrates, the levels are also low, which makes spirulina a non-caloric superfood. 

Overview of vitamins, minerals, trace elements with interesting contents

Although spirulina is provided with very diverse vitamins, minerals, trace elements, we will only be interested in those constituting a real asset for a normal consumption of 2 to 5gr of spirulina per day. 

If we look closely at the nutritional composition, certain vitamin and mineral contents may seem very high, it must however be borne in mind that the figures are given per 100gr of product. Needless to say, no one will consume 100gr of tablets, and that is not recommended at all.

Vitamin A and spirulina

In the human diet, vitamin A exists in two forms. Retain overall retinol (vitamin A) and carotenoids (pro-vitamin A). Carotenoids are precursors of vitamin A, that is, they are able to convert into vitamin A; they play an antioxidant role by scavenging free radicals. You may have heard of Beta-carotene and lycopene before, well it's pro-vitamin A (there are of course others, such as cryptoxanthin, but lesser known). 

Orange fruits and vegetables contain a lot of it, but some other “non-orange” ones can also be good. This is the case, for example, with spinach and lamb's lettuce, for which the chlorophyll (green color) hides the orange pigment (beta-carotene). And this is also the case with spirulina where the blue pigment of phycocyanin takes over the green of chlorophyll and the orange of carotenoids. 

Vitamin A plays an essential role in the mechanism of vision (retina), intervenes in the development of the embryo and in the immune system . Also, the consequences of a deficiency are dramatic, since they can lead to irreversible blindness. Vitamin A deficiency is a scourge in developing countries. 

Vitamin A (retinol) only exists in foods of animal origin, especially fish livers and oils, as well as animal livers. It is also present in charcuterie (livers and offal), in smaller quantities in certain cheeses (Munster, Brie, Gruyère), in butter and in egg yolk. 

It is therefore not so easy to meet vitamin A needs, because food sources are not necessarily pleasant or recommended for everyone: fish oil like organ meats are not welcomed or recommended, as for cold cuts, for public health reasons, it goes without saying that daily consumption is to be banned! The choice of foods containing vitamin A is therefore possible, mainly thanks to fatty dairy products and derivatives (butter). But for vegetarians, vegans, malnourished Third Worlders, the options are few. 

Therefore, it should be remembered that spirulina contains mainly carotenoids (pro-vitamin A). The latter are mainly of vegetable origin (although we also find them in certain foods of animal origin, mainly eggs and butter). The best food sources of Beta-carotene, in descending order, are as follows: sweet potato, raw carrot, romaine lettuce, raw spinach, cooked carrot, watercress, dried apricot, pumpkin, fresh apricot, cooked spinach, red pepper, mango, melon, lamb's lettuce, tomato, green pepper, vegetable margarines, butter.

Expert advice:

Total vitamin A requirements (retinol and carotenoids) are 750 micrograms per day for an adult man, 60% of which is beta-carotene. For those whose diet is really varied, balanced, rich in fruits and vegetables, the coverage of needs will be rather easy. But we are well aware that despite a nutritional policy aimed at improving the quality of our plates, the results are not positive enough. Therefore, consuming spirulina can only be beneficial. 

For the others, those for whom the intake of food of animal origin is deficient (vegetarians, vegans, malnourished, undernourished), those whose diet is poor and without variety (malnourished, undernourished), the use of spirulina will be indicated. . 10g of spirulina provide as much beta carotene as 125g of raw carrots or 100g of cooked sweet potato. This also helps to understand why spirulina is part of programs to fight against malnutrition. 

Important to know: vitamin A belongs to the group of so-called fat-soluble vitamins (soluble in fats = lipids), so the tablets should be taken during a meal containing fat (seasonings such as oil and butter may be sufficient ).

Please note that carotenoid supplementation increases the risk of lung cancer in smokers. Spirulina is therefore not recommended in this case.

Chromium and spirulina

Chromium is an essential trace element for the metabolism of lipids and carbohydrates. It has an insulin potentiating effect and regulates blood sugar. 

During diets aimed at losing weight, chromium supplementation is very common, and everyone prescribes it! The doctor, the pharmacist, the dietitian-nutritionist, the naturopath and so on. Spirulina being well endowed with chromium, it is often seen joining the clan of so-called “slimming booster” allies. But be careful, because it is here that the regulations limit us in the claims. Public health authorities authorize the mention of contribution to normal nutrient metabolism, contribution to the maintenance of normal blood sugar, if the food supplement (or food) contains more than 6 micrograms per 100gr. On this side, very good point, since 5 g of spirulina provide 14 micrograms of chromium, or nearly 35% of the ANC. But what about the rest? What is it fair to say?

Expert advice:

Caution will be required, but I remain the bearer of good news: without it being a magic remedy (there is none), spirulina may indeed be indicated in situations where a good functioning of the metabolism will be expected: overweight, diabetes, moderate hyperglycaemia... The interest of its consumption will be evaluated with a health professional. 

Iron and spirulina

The iron content in spirulina is particularly interesting. Studies have even shown that the iron in spirulina can be better absorbed than that in meat!

The oh so important and essential role of iron is that of constituent of hemoglobin (respiratory pigments of red blood cells). The iron best absorbed by our body is that of animal origin (meat, fish). Iron of plant origin (lentils for example) is very poorly absorbed. As a result, vegans and vegetarians are often deficient in it. 

The risks of anemia are as follows: reduced physical abilities, reduced intellectual abilities, fatigue, reduced resistance to infections, and the list is even longer. 

The iron levels in spirulina are exceptional: 4 to 6mg for only 5gr of spirulina. If these figures are abstract for you, remember that a small minced steak of 100gr at 5% fat provides 2.8mg of iron per 100gr, 3 small lamb chops 2.4mg/100gr, a small back of cod (one of the favorite fish of the French) only 0.1mg/100gr, a chicken leg 1.5mg/100gr. 

Expert advice:

Iron deficiency is a real public health problem, both in developed and developing countries. This deficiency even appears earlier and earlier, and many pediatricians complain of young children whose iron status is abnormally low. Many women, young girls, are deficient, some athletes too (the resurgence of jumps, for example, leads to microlesions which, repeated, increase iron loss). Among the female sex, many are those who suffer from heavy menstruation, and who are obliged to be supplemented with iron. Others may be deficient after surgery, childbirth, heavy bleeding whatever the origin. If this deficiency is very common in omnivores, so imagine among those who do not consume any animal products! Let's also imagine the damage that this deficiency can cause in young girls with heavy periods who start a vegan diet! Between the problem of iron absorption, intake and loss, managing one's iron status is… hell… In this sense, you will have understood, dear reader, spirulina plays a crucial role.

The average nutritional need for iron is 11mg/day for men and adolescents, it is 11 to 16mg for women: 11mg for women and adolescents whose menstrual losses are low or for young girls not menstruating, 11mg/day for postmenopausal women, 13mg/day for adolescents (12 to 17 years old) with heavy menstrual losses and 16mg/day for women and girls over 18 with heavy menstrual losses. 

Therefore, given the difficulty in maintaining constant iron intake, the use of spirulina at least 5g/day is essential. The ideal is to start a cure over one or two months, then to reduce gradually. In addition, do not hesitate to plan several cures per year. For those whose diet excludes any animal product (vegan), spirulina should be taken daily, quantity to be determined with a health professional. For women whose periods are strong, do not hesitate to consume more spirulina on the days when bleeding begins. Get advice from your practitioner to control the quantities that will be suitable for you. 

Important to know: the iron in spirulina will be better absorbed during a meal containing a food rich in vitamin C (kiwi, red fruits, citrus fruits).

Warning : if you are already supplemented with iron, spirulina will not be recommended. Always ask your doctor for advice.

Another particularity of spirulina

Pigments

Spirulina is very rich in pigments, it contains more than fifteen, but we will only discuss the three essential ones here: carotenoids , orange pigments (explained above in the description of Vitamin A), chlorophyll , pigment green, and phycocyanin , a blue pigment. The combination of these three pigments gives spirulina its unique color: a dark emerald-khaki.

chlorophyll

Analyzes show that 5g of spirulina can contain up to 40mg of chlorophyll. But how is this an advantage? 

Chlorophyll, a green pigment, can help strengthen the circulatory system and would stimulate the production of hemoglobin and red blood cells in people with anemia, by bringing oxygen to the blood. It would also have anti-inflammatory, antioxidant and immuno-stimulating properties.

Phycocyanin

Phycocyanin (blue pigment characteristic of spirulina. Its rate can exceed 12%, and this figure is very important because it contributes to the extraordinary character of spirulina.

Phycocyanin has the reputation of being a powerful antioxidant, more powerful than vitamin C and vitamin E.

It strengthens the immune defences, it promotes blood oxygenation, promotes the production of red blood cells, has anti-inflammatory properties. For athletes, it has another advantage: it increases the ability to maintain prolonged physical effort. Some studies even show anti-allergic, hepatoprotective and anti-tumor actions. In this regard, a study is even underway to measure the activity of phycocyanin as a care support in oncology. The results should be published in 2023.

Another significant aspect of phycocyanin: its potentially neuroprotective role. This role is still being studied but would already seem to show a prophylactic effect in the onset of neurodegenerative diseases, Alzheimer's and Parkinson's in particular. To be continued, therefore, because the beneficial effects continue to be the subject of serious scientific research. 

With spirulina: towards a better immune system and overall well-being

Spirulina helps prevent a weakening of the immune system and maintain good immune activity . Immune weakening can be linked to: weekly or even daily intense physical effort, lack of sleep, stress, physical inactivity. Spirulina supplementation will therefore be indicated. And do not hesitate either, at the approach of the winter periods or in prevention of an infectious reactivation (herpes labialis for example) to plan a cure of spirulina (2gr/day).

After collecting testimonials from patients who have followed spirulina cures, here are the benefits felt:

• energy boost
• better muscle recovery 
• reduction of hormonal acne and menstrual pain 
• healthier hair and nails 
• better intestinal transit 
• better overall condition

The testimonies collected correspond to doses of spirulina ranging from 2 to 5g per day (> or = 10g for athletes).

Health vigilance

• Spirulina can change the color of the stool, without this being cause for concern.
• As explained above, spirulina, rich in carotenoids and vitamin K, should be avoided in smokers and when taking anti-coagulants.
• Spirulina can cause digestive disorders (in this case, reduce the dosage, then increase it again very gradually). If the troubles persist, stopping spirulina will be advised. 
• In case of phenylketonuria, hemochromatosis, autoimmune diseases, taking immunosuppressants, spirulina will not be suitable.

Our dietician will regularly speak to share her experience and talk to you about food in the nutritional sense of the term. Flora Massanella has been a liberal dietician-nutritionist and psycho-nutritionist for more than 15 years. You can find out more about her on her presentation page.

In the meantime, we leave you with his article on Chia seeds. Happy reading :)

Table of contents

• About chia seeds
• Why choose to consume chia seeds
  • Update-on-the-benefits-of-dietary-fiber
  • Fiber and chia seeds
  • Update on the benefits of polyunsaturated fatty acids (PUFA)
    
    • • Roles of omega 6
      • Roles of omega-3
  • Polyunsaturated fatty acids and chia seeds
  • Other-benefits of chia seeds
  • Update on the nutritional interests of proteins and their content in chia seeds
  • Update on the nutritional interests of calcium and its content in chia seeds
  • How to consume chia seeds

Chia seeds are increasingly consumed for their taste and especially for their certain nutritional benefits. But what exactly are chia seeds and what are their specific nutritional benefits?
Our nutrition expert reveals the secrets of these little seeds.

About chia seeds…

Chia seeds, with the scientific name of Salvia hispanica, are very small seeds whose ancestrality is astonishing. Originally from Mexico, their culture dates back millennia, from pre-Columbian times (and even before that according to some sources). According to etymology, the name chia would be relative to "strength", "which makes you strong". Current figures show that Europe imports around 20,000 tons of chia seeds per year, including 500 as far as France is concerned.

Vigilance +++: in food, it is always better to opt for quality food, either with a label, or from organic farming, or both ! Avoid pesticide residues at all costs! The chia seeds marketed here at ESSENCE BOX come from organic farming, FR-BIO-01 certification.

Consult the "quality" labels of Essence-Box

Why choose to consume chia seeds?

The two major health benefits of chia seeds are based on their fabulous content:

• Fiber.
• In polyunsaturated fatty acids (omega3).

Update on the benefits of dietary fibre:

Here are the key things to remember about the benefits of dietary fibre:

• Regulation of transit: by increasing the volume and weight of the stool, dietary fiber regulates intestinal function (including a contribution to combating constipation),
• Regulation of postprandial glycaemia in healthy and diabetic subjects, thanks to a slowing of gastric emptying, a delay in the hydrolysis of starch and a slowing down of absorption of glucose by the small intestine (appetite suppressant effect, hypoglycemic effect),
• Blood pressure regulation,
• Lower cholesterolemia (= lower cholesterol in the blood),
• Prophylaxis in the occurrence of certain intestinal diseases (including colorectal cancer).

Fibers and chia seeds:

Chia seeds contain 27 to 30 g/100 g of fibre. If this figure is not telling, remember that vegetables such as leeks or green beans provide about 3 g per 100 g (and it may be less depending on the vegetable). So of course, consuming 100 to 200 g of green beans or leeks is much easier, but read on.

Current fiber consumption in France is largely insufficient. The ANC (Recommended Dietary Intakes for the French population) are around 30 g/day. Nutritionists are sorry, but our diets are low in fiber. Chia seeds therefore have their place in improving our intake. A tablespoon of about ten grams can provide as much fiber as a starter of raw vegetables (100 g of vegetables).

Conclusion: Faced with a diet so low in fiber, even deserted, the use of chia seeds (like other seeds, see the site), is a must.

Advice from the expert:

Consume, every day, 1 to 2 tablespoons (10 to 20g) of chia seeds, in addition to the intake of vegetables, fruits, legumes (chickpeas, red beans, lentils, etc.), wholemeal/seed bread . For the record: 5 servings of fruits and vegetables per day correspond to 5 servings the size of a closed fist. This trick allows a significant quantitative benchmark.

Update on the benefits of polyunsaturated fatty acids (PUFA):

Among the polyunsaturated fatty acids, there are two families of fatty acids called omega 6 and omega 3, derived respectively from linoleic acid (omega 6) and alpha linolenic acid (omega 3). Beyond these somewhat complex scientific names, one thing is easy to remember: these PUFAs are essential to us, because their roles are multiple:

Roles of omega 6:

• Quality energy source (calories)
• Role in the reproductive function (fertility, gestation)
• Role in epidermal function (maintaining skin integrity, regeneration of injured tissue)
• Role in the prevention of vascular accidents
• Role against the formation of blood clots (thromboses)
• Lower of LDL cholesterol which is atherogenic (= promotes atherosclerosis). Omega 6s are said to be cholesterol-lowering.
• Role in immune system activity and inflammatory response
• Role in building nerve cells and nerve tissue

Daily requirement: 4.4 g/day

Roles of omega 3:

• Quality energy source (calories)
• Function in retinal development and physiology
• Involvement in vascular physiology and platelet aggregation phenomena (such as omega 6).
• Role in cardiovascular prevention
• Role in the development of the brain and the nervous system and in parallel, together with omega 6, they contribute to the membrane structure of the lipids of the nervous system
• Role in controlling the fluidity of cell membranes
• At high doses, omega-3s play an anti-inflammatory role in osteo-articular pathologies (rheumatoid arthritis, for example)
• Namely, omega 3 deficiency increases the risk of AMD

Daily requirement: 1.8 g/day

Polyunsaturated fatty acids and chia seeds:

The omega 6 content in chia seeds is on average 6 g/100g, and the omega 3 (alpha linolenic acid) intake is around 18-20 g/100 g. These levels are particularly noteworthy for omega 3, because looking closely at the omega 3 composition of the vegetable oils that are the richest in it, we are far from these fantastic contributions. The oils that have the most of it, in other words walnut, rapeseed and soybean oils, do not exceed 11 g/100 g.

As for fiber intake, the spontaneous consumption of the French shows a severe deficiency in terms of omega 3 intake. From then on, chia seeds again become one of the imponderables on our plates.

Some will think that if it is a foodstuff high in fat, the risk is to gain weight? Remember that too much fat can lead to weight gain. If the intake remains sufficient, without excess, no weight gain will be attributed to chia seeds. Do not forget to specify that lipids (fats) must represent 35 to 40% of our total energy intake. On the other hand, it will be necessary to ensure the quality of the fats, thus avoiding the use of foods rich in saturated fatty acids, trans-fatty acids, transformed fats, etc.

Advice from the expert:

For fans of olive oil (very low in omega 3), it will be necessary to take care to consume 1 tablespoon per day (10 g) of chia seeds for a optimal intake of alpha linolenic acid (omega 3). For those more adept at regular consumption of rapeseed oil and walnut oil, 1 teaspoon might be sufficient. In order not to generate an error of consideration, it must be understood by this that a tablespoon can cover 100% of the intake of alpha linolenic acid (omega 3), but not all of the intake of fatty acids in general. As explained above, lipid intake should be around 35 to 40% of total daily energy intake, but including a minimum of 5% of omega 6 and 3 polyunsaturated fatty acids (PUFAs).

The other benefits of chia seeds

Other interesting contents of chia seeds include protein and calcium.

Update-on-the-nutritional-interests-of-proteins-and-their-content-in- chia seeds:

Proteins have very different functions:

• Fundamental plastic and structural role in the development of different tissues: muscles but also skin, hair, nails… (collagen, keratin…).
• Functional role: for the formation of hormones.
• Role in immunity (immunoglobulins).
• Role in motor skills.

The analysis of chia seeds shows a very interesting protein content: 17-20 g/100 g. By way of comparison, ground beef, turkey cutlet, chicken leg provide an average of 26 g/100 g, between 18 and 23 g/100 g for fish, 20-22 g/100 g for cheeses (but >28 g/100 for cooked pressed cheeses such as Gruyère or Comté), 13 g/100 g for eggs (be careful, even if this figure may seem low, the amino acids of the egg are THE reference in terms of protein intake). So what about protein in chia seeds?

First of all, no one will consume 100g of chia seeds (the weight of a ground beef), on the other hand, there is something unknown about the quality of their amino acids. In some literature, you can read that chia seeds are the only food from the plant world to be well supplied with each of the essential amino acids. But, sorry to disappoint you dear reader, the essential amino acid profile of chia seeds is not published. If this information were correct, however, we would have to remain vigilant because, despite a composition that could seem ideal, scientific data are still lacking: biological value, bioavailability, digestibility and CUD (Coefficient of Digestive Utilization, i.e. the actual portion of nutrients that does not end up in feces)? While the other foods are pretty well documented, chia seeds are not yet. However, you can consume them, but in addition to a varied and balanced diet. Vegans and vegetarians are strongly advised not to place them at the heart of their diet, neglecting other sources of intake.

Advice from the expert:

Eating these seeds will be a qualitative bonus, since the proteins contained in chia seeds are not associated with poor quality fats or excessive salt content. But do not expect more today.
To diversify vegetable protein intake, think of a simple and tasty combination: cereals + legumes during the same meal, and why not by sprinkling everything with chia seeds!
Finally, to reassure vegans and vegetarians who love chia, it should be noted that the consumption of these seeds remains essential to cover the needs for essential fatty acids

Update-on-the-nutritional-interests-of-calcium-and-its-content-in- chia seeds:

For very essential information, it seems fair to remember that our body is made up of 1 to 1.2 kg of calcium, which makes it the most abundant mineral element in our body. 99% of this calcium is fixed at the bone level and of course in a lesser proportion at the dental level (the remaining 1% is located at the level of the muscles in the extracellular fluid).
The main interest of calcium is of course heard its role in ossification. But the other roles are not negligible: muscle contraction and transmission of nerve impulses, regulation of heart rate, activation of many enzymes and release of hormones.

Analysis of chia seeds shows a very interesting calcium content (500mg/100g). You should know that cooked pressed cheeses such as Emmental or Comté contain more than 900 mg of calcium / 100 g.
While the recommended nutritional intake of calcium for an adult man or woman is increased to 900 mg/day (1200 mg for adolescents and seniors), what place should be given to chia seeds to cover needs?< /p>

Advice from the expert:
For regular consumers of cheese, dairy products, fruit and vegetables, calcium needs will be easily met, as chia seeds do not constitute particular interest in covering needs. On the other hand, for those who never or rarely consume them, chia seeds can be a small bonus depending on the quantities consumed. 1 tablespoon of 10g will hardly provide more than 50mg of calcium, not allowing at all the respect of the recommended nutritional intakes (a classic plain yogurt provides 180mg per serving). To improve the coverage of the calcium needs of vegans, for example, the share of fruits, vegetables and richly mineralized water will be essential.

How-to-consume-them?

Now that you know everything about the prodigious nutritional benefits of chia seeds, the chef offers you simple and tasty tips to enjoy them!

• To sprinkle on salads or soups.
• Simply mix them with a dairy product, a smoothie, muesli.
• Use them as a base for porridge instead of the usual oat flakes (swell the seeds the day before in vegetable milk, for example; and the next day, add almonds, raisins, etc.).
• Use them as an egg substitute in cakes and cakes (1 egg = 1 tbsp unground chia seeds. Standard reconstitution: 30ml water + 1 tbsp chia seeds, let stand in least 15 minutes before use). Namely, the use of flax seeds as an egg substitute is based on the same principle, but it is then preferable to grind them before use.