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Healthy food for your cycle that requires ZERO prep time

If you are looking for healthy AND convenient menstrual cycle food (requires zero prep time!) that can help you to naturally reduce PMS symptoms, combat hormonal imbalance, improve your digestive health, lower inflammation, and overall support a healthy menstrual cycle, CHIA SEEDS might be exactly what you need.

Why? Let’s see…

First of all, just with one tablespoon of seeds (that you can simply sprinkle or mix into your yogurt, smoothie, oatmeal, cereal, salad or any other dish you want) you will get:

- 5 grams of fiber

- 3 grams of protein

- 90 mg of calcium

- 48 mg of magnesium

- 2.5 g of omega-3 fatty acids called ALA

…and a bunch of other important nutrients!

“Whoa,” you might say.” That’s a lot of random numbers!” You are right! Let’s try to decode these one at a time!



Fiber is essential for digestive health. And digestive health is essential for a healthy menstrual cycle. Five grams of fiber for such a small amount of food is a really good deal! Depending on your age, five grams of fiber will cover between 15-25% of your entire daily needs. Just like that! In fact, this will exceed the amount you would find in the same number of most fruits, cereals and nuts. For example, if you eat one whole apple with skin, you will get less than 5 grams (don’t get me wrong; apples are still awesome!). Interesting fact: most of the fiber in chia seeds is “insoluble”. This type of fiber will attract water into your stool, make it softer and easier to pass. So, if you want to help your bowels – try chia seeds!


Protein is very important because we need it to make our hormones! Two and a half grams of protein probably doesn’t sound very impressive, but let’s go deeper. Firstly, chia seeds contain what is called a “complete protein”, meaning it has all nine essential amino acids (or protein blocks), which our body cannot make on its own. Secondly, we are just talking about a tablespoon of chia seeds. On a per gram basis, chia actually has way more protein than other, more famous plant-based foods, such as beans and nuts.

So, if you want an easy and wholesome protein “extra” to help your body to support hormones through menstrual cycle, build and repair muscles, and promote healthy menstrual cycle - chia seeds can be a great way to do it!