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2 Tbsp a Day to Eliminate Constipation, Inflammation, and Magnesium Deficiency

2 TBSP a day to eliminate constipation

Here’s one of the easiest and cheapest superfoods that you can put in your diet today.

I’m talking about chia seeds! 

Chia seeds are packed full of nutrients, some of which you might be struggling to get into your system.

More Iron Than Spinach

Taking just two tablespoons of chia seeds will give you 3 times the amount of iron that’s found in spinach.

If you’re anemic, struggling with energy levels, premenopausal, or just need more iron in general, chia seeds can help keep your iron levels up.

Daily Fiber

Chia seeds give you 41% of your daily fiber in just two tablespoons. If you are constipated and backed up, you may want to try chia seeds to see if it makes a difference.

Now, if you suffer from ulcerative colitis, Crohn’s disease, or any other bowel syndrome, you may not do well with chia seeds.

But chia seeds are inexpensive, and it’s easy to try a smaller amount at first by adding half a tablespoon or a tablespoon into a smoothie.

If you struggle with cholesterol issues, chia seeds are a great way to lower it because of the amount of fiber they have.

Chia seeds are also great at counteracting the sugars inside your system. Adding them to a sugary or carb-loaded meal would be perfect.

More Omega-3 Than Salmon

Speaking of cholesterol, depending on how much salmon you eat, chia seeds have anywhere from 100%-600% more omega-3s than salmon.

They do have different types of omega-3—salmon has EPA and DHA, which I really like because they impact inflammation in your body.

Chia gives you ALA, the plant-based omega-3, which helps lower inflammation and helps out with blood pressure and joint health.

More Antioxidants Than Blueberries

Chia seeds give you twice the amount of antioxidants found in blueberries. I love blueberries and use them all the time in smoothies.

But what if you tried making a smoothie with frozen blueberries and added chia seeds to it? 

That’s a fantastic way to load your body up with antioxidants.

Free radicals are floating around in your system, and they’re what’s oxidizing your cholesterol and damaging your blood vessels. 

Adding in these antioxidants protects your system from free radicals and all the chemicals and toxic food that you come into contact with.

Daily Magnesium

Two tablespoons of chia seeds have 32% of your recommended daily value of magnesium! 

Over 90% of all Americans are deficient in magnesium.

We struggle to get this mineral into our system, and it can lead to headaches, muscle pain, cramping, arrhythmias, and even electrical issues with the heart.

Magnesium activates the vitamin D in our body. So if you’re taking a lot of vitamin D3  but you’re not getting magnesium, you might be using up all of your magnesium stores.

Your symptoms could be coming from magnesium deficiency, which is why you should start eating chia seeds.

More Potassium Than Bananas

You get 64% more potassium in two tablespoons of chia seeds compared to a banana. 

You don’t get any of the sugars and genetically-modified organisms that a lot of bananas have, either!

Most of us are very deficient in potassium because we get way too much-processed salt and way too little potassium.

Chia seeds are a great, affordable source of potassium.

More Calcium Than Milk

Two tablespoons of chia seeds have 5 times more calcium than milk. 

Milk often comes with a lot of negatives, which is why you can find milk alternatives at the grocery store.

Milk has antibiotics, and hormones, and often contains a lot of sugar.

There are a lot of downfalls to milk, such as it flaring up the system, compromising your immune system, and causing more phlegm and sinus-related issues.

You can cut back on dairy and still get calcium to fortify your bones, heart, and muscles with chia. 

We don’t want to overdo calcium, but this is an easy way to get it in.

If you suffer from osteoporosis or osteopenia, 600 milligrams or below of calcium is what you want to get each day.

More Selenium Than Flax

This one is especially important for people with thyroid problems. There is 300% more selenium in two tablespoons of chia compared to flax seeds. 

Flax seeds are fantastic due to their omega-3 content and their benefits. But if you want to really support your thyroid function, you want to focus on selenium.

It’s a micronutrient that specifically supports the thyroid, and chia seeds are full of it!


Two tablespoons of chia could be a lot for you to add to a smoothie at one time, but there is another easy, delicious way to get chia seeds.

It’s called chia seed pudding. It has all of these benefits, is the easiest way to get at least two tablespoons of chia at once, and is super simple to make.

If you want the recipe, you can find it here, as well as my other favorite dessert, homemade peanut butter cups.

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