Nutrition Bar ✨ Magnesium: The Superhero Nutrient You Didn’t Know You Needed. (+ Quinoa Salad Recipe)
I take magnesium before bed for better sleep
Oh, did you hear? Magnesium is kind of the unsung superhero in our bodies, helping with a bunch of crucial functions.
This Nutrition-Bar issue explores the benefits of magnesium, how to ensure you are getting an adequate intake, and provides a recipe rich in magnesium. Oh la la!
Sound good? Don’t get bored too soon — magnesium is pretty important (and it can help you with sleep).
Read on…
Magnesium’s importance in our body
Do you hear the word magnesium here and there, but you have no idea why it’s an important mineral for your health?
I’ll give you the low down ⤵️.
Da science:
The boring, yet important stuff… Magnesium is an essential mineral that supports numerous chemical reactions in the body. It is involved in energy production, enzymatic reactions, and the regulation of muscle and nerve function, blood sugar levels, blood pressure, protein synthesis, as well as the formation of bone and DNA.
Low magnesium levels may contribute to inflammation in the body, therefore getting adequate intake can have an anti-inflammatory impact.
Additionally, research suggests that magnesium may also play a role in preventing type 2 diabetes, Alzheimer’s disease, hypertension, chronic kidney disease, and strokes.
Do I have your attention yet?
What about magnesium deficiency
The daily recommended intake of magnesium is 400–420 mg per day for men and 310–320 mg per day for women.
Did you know that studies show that nearly two-thirds of Americans fail to meet the recommended daily intake of magnesium? This deficiency is mainly due to inadequate consumption of magnesium-rich foods, such as dark leafy greens, whole grains, and beans. Active folks may lose magnesium through sweat, so they should pay particular attention to their intake.
Magnesium also comes in supplement form. The forms that absorb well in the body include magnesium citrate, glycinate, orotate, and carbonate. Check with your doctor before taking a magnesium supplement if you have a medical condition.
Health benefits and magnesium-rich foods
Getting enough magnesium in your diet will impact your health in soooooo many positive ways:
Reducing muscle cramps — Magnesium is essential for muscle function and relaxation. It works by regulating muscle contractions helping to prevent involuntary cramps. It can be helpful for soreness during exercise and with muscle spasms.
Supports heart health — Adequate magnesium levels are associated with a reduced risk of cardiovascular diseases. Magnesium helps relax blood vessels, lower blood pressure, and maintain a stable heartbeat.
May help with depression — Low magnesium levels are linked to an increased risk of depression. Sufficient magnesium helps with brain function and potentially can improve mood and relieve anxiety.
May help ease migraines — Magnesium supplementation has been shown to reduce the frequency of migraines. It can also be used in emergency settings to treat severe migraines.
Improves sleep — It may help you fall asleep faster and stay asleep longer, especially if you have restless leg syndrome. I can attest to this and that’s why I take it most nights before bed.
Magnesium-rich foods 🥬
Now I bet you’re wondering what foods you can eat to get more magnesium into your body! Here you go! ⤵️
Pumpkin seeds: 28 grams per ounce
Chia seeds: 28 grams per ounce
Spinach, boiled: 90 grams per 1/2 cup
Almonds: 28 grams per ounce
Cashews: 28 grams per ounce
Black beans, cooked: 86 grams per 1/2 cup
Edamame, cooked: 78 grams per 1/2 cup
Peanut butter: 32 grams per 2 tablespoons
Brown rice, cooked: 100 grams per 1/2 cup
Salmon, cooked: 85 grams per 3 ounces
Halibut, cooked: 85 grams per 3 ounces
Avocado: 75 grams per 1/2 cup
You know I wouldn’t leave you with a Nutrition-Bar recipe packed with… MAGNESIUM!
Quinoa Black Bean Kale and Avocado Salad 🥑
Ingredients
1 cup cooked quinoa
2 cups chopped kale
1/2 cup black beans
1/2 cup garbanzo beans
1/4 cup pumpkin seeds or almonds (or both!)
1/2 cup chopped red pepper
1/4 cup corn, cooked and cooled
1 avocado, sliced
3 tablespoons olive oil
1.5 tablespoon lemon juice
Salt and pepper to taste
Method:
Cook quinoa according to package instructions and let it cool.
Combine cooked quinoa, chopped kale, black beans, garbanzo beans, pumpkin seeds, corn, and red peppers into a bowl and gently stir until combined. You can substitute other nuts/seeds of your choice.
In a separate small bowl, whisk together olive oil, lemon juice, salt, and pepper to create the dressing. Feel free to add your own spices or herbs here.
Drizzle the dressing over the quinoa mixture and toss well to combine.
Top with sliced avocado.
Serve the salad chilled and enjoy! That was pretty easy, right! Add a protein of choice if you like… chicken, tofu or salmon are amazing on this salad.
Now that you know magnesium is a vital mineral that supports many bodily functions and has so many health benefits, try incorporating more magnesium-rich foods into your diet.
Your body, muscles, heart (and more) will thank you!
Embrace this superhero mineral!
Until next time…
Cheers to a healthier and happier you!
Another great way to incorporate magnesium into your lifestyle is to use a magnesium spray or cream. This helps sore muscles, achy joints, headaches.
This article is awesome ! I didnt know all tha aplications of magnésium. It s very helpful