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Magnesium: Why You Need It and How To Get It

Magnesium is an extremely important mineral that we all need in our diets. It is essential for  over 300 chemical reactions in the body! As far as hormonal health goes, magnesium helps with mood regulation and stress support. Plus, it helps regulate your menstrual cycle. The problem is that many people don’t know which specific foods are linked to magnesium and therefore don’t get the recommended 310 mg a day in their diet. We wanted to share with you some magnesium packed meals so you can be sure to get enough magnesium in your diet!

Magnesium Filled Breakfast

  • Avocado Toast
    • Everyone loves avocados, so indulge in avocado toast every once in awhile. Avocados are a great source of magnesium, and can also be eaten throughout the day on a salad or sandwich (1).
  • Low Fat-Yogurt and Milk
    • Both yogurt and other milk products can be a great way to get your magnesium. As a plus, magnesium will actually ease the way your body absorbs calcium when you eat the dairy products (2).
  • Oatmeal
    • One cup of oatmeal can have up to 57 mg of magnesium, which gets you well over 15% of the recommended daily value (1)

**Protip: Throw some chopped up bananas in your yogurt or oatmeal. They are a great source of magnesium and make both dishes delicious (2).  

 

Magnesium Packed Snacks

  • Nuts
    • Nuts, specifically almonds and cashews, are some of the top foods that have magnesium. This makes them a great grab and go snack if you're looking to get more magnesium in your diet (2).
  • Seeds
    • Sesame, sunflower, and pumpkin seeds are also something that are easy to munch on throughout the day. ¼ of a cup of sunflower seeds has 128 mg of magnesium. Thats 45% of the recommended daily intake (2).
  • Dark Chocolate
    • Chocolate lovers can have a healthy reason behind their daily indulgence. One square of dark chocolate can include up to 95 mg of magnesium (3).

 

Lunch or Dinner of Magnesium

  • Spinach or Kale Salad
    • Start off your meal with some dark leafy greens in your salad. Add your favorite toppings and you’ll be getting magnesium with these great low calorie vegetables (3).
  • Mackerel or Tuna
    • Make it a point to have some type of high-magnesium fish every so often. Plus, you’ll get your much needed omega-3 fatty acid and vitamin D (3).

Getting magnesium into the foods you eat is the best way to increase your intake. But, we know it can be hard to get enough. That’s why we include magnesium in our BARE essentials daily vitamin. Plus, when you sign up any of our custom wellness kits you get probiotics for gut and vaginal health, non-toxic feminine care products, and more!

 

Soruces:

  1. “Magnesium Grocery List.” The Dr. Oz Show, Harpo, Inc. , 24 Sept. 2012, www.doctoroz.com/slideshow/magnesium-grocery-list.
  2. Mattheis, Christine. “13 Foods That Are High in Magnesium.” Health.com, Health Media Ventures, Inc. , 29 May 2015, www.health.com/health/gallery/0,,20914173,00.html/view-all.
  3. Strong, Debbie. “8 Foods High in Magnesium.” EverydayHealth.com, Everyday Health Media, LLC, 24 June 2015, www.everydayhealth.com/pictures/foods-high-in-magnesium/.

 

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