Magnesium

Magnesium is an important mineral, playing a vital role in over 300 enzyme reactions in the human body. Magnesium is the fourth most abundant mineral in the human body.

Bone health

Consumption of magnesium intake is linked with higher bone density, improved bone crystal formation, and decreased risk of osteoporosis in females after menopause. Osteoporosis is a disease in which the thickness and quality of bone are reduced.

Manage blood glucose level

High magnesium diets are linked with a decreased risk of type 2 diabetes. This is due to because magnesium plays an important role in glucose control and insulin metabolism.

Heart health

Magnesium is required to maintain the health of muscles, including the heart. Magnesium plays an important role in heart health and its associated diseases.

Prevents headaches

Magnesium therapy may help prevent or relieve headaches.  Neurotransmitters are affected due to magnesium deficiency and restrict blood vessel constriction.

Relieves PMS

Taking magnesium supplements along with vitamin B-6 can improve PMS symptoms. Magnesium is an effective treatment for premenstrual symptoms related to mood changes. Magnesium eases the symptoms of headaches, sugar cravings, low blood sugar, and dizziness

Mood enhancer

Magnesium levels may play a role in mood disorders, including depression and anxiety. Magnesium is an effective treatment for premenstrual symptoms related to mood changes. Treatment with magnesium ease headaches, sugar cravings, low blood sugar, and dizziness

RDA for Magnesium

Age                   Male           Female

  • 4–8                   130 mg         130 mg
  • 9–13               240 mg          240 mg
  • 14–18              410 mg         360 mg
  • 19–30              400 mg         310 mg
  • 31–50              420 mg         320 mg
  • 51+                    420 mg        320 mg

Magnesium-rich foods

Green leafy vegetables like spinach and kale fruit figs, avocado, banana and raspberries, nuts and seeds, legumes black beans, chickpeas and kidney beans, vegetable peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts, Seafood salmon, mackerel, tuna.

Gluten-free breakfast power bowls

Ingredients

  • 2/3 to 1 cup cooked quinoa
  • 1/4 cup to 1/3 c or less gluten-free rolled oats (you can also use this as a topping versus mix in if you prefer).
  • 2 –3 tbsp chia seed
  • 8 oz coconut milk or almond milk (save extra for topping before serving)
  • 1 –3 tbsp maple syrup or honey (to taste)
  • splash of lemon juice
  • 1/4 tsp cinnamon
  • 3 tbsp slivered or chopped nuts or seeds
  • 1 tbsp cocoa nibs or dark chocolate chips
  • Fruit of choice – berries, banana, kiwi fruit, etc., 1 cup or less.
  • Toss fruit in a dash of lemon juice to keep fruit from browning. This is if preparing the power bowls a day ahead for meal prep.
  • Optional toppings or mix in – 1 tbsp creamy nut butter or plain yogurt to top.

Method

  • First, cook your quinoa according to package instructions. Or use leftover cooked quinoa. Brown rice or millet may be substituted.
  • In a large bowl, mix 2/3 cup to 1 cup of cooked quinoa, optional oats, and chia seed.  Pour the milk on top to cover the grain/seed mix.  Stir in sweetener (maple syrup or honey) and a pinch of cinnamon.
  • Let this mix sit in the fridge for 30 minutes up to overnight. This mixture will thicken into a chia pudding-like texture.
  • Once the grain/seed mix has thickened to your liking or you’re ready to eat, remove it from the fridge and layer with toppings: nuts, chocolate, oats, fruit, etc.  Pour a splash more of non-dairy milk or honey on top, if desired.
  • Keeps well in the fridge for up to 5 days. It makes for the perfect overnight (make ahead) breakfast bowl! You can also spoon portions into mason jars for breakfast.

Nutrient profile

  • Calories       235
  • Fat 10g
  • Sodium 34mg
  • Magnesium  35mg
  • Carbs 27g
  • Fiber             8g
  • Sugar            4g
  • Protein          12g

References

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A wealth of knowledge and passion is brought with dual degrees in Naturopathic and Chiropractic. A proud family man, he is devoted to his wife and two children.

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