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Magnesium
The Benefits:
This nutrient is essential for many basic cellular processes.
It’s required for energy metabolism and is involved in muscle contraction, normal heart function, calcium absorption, and nerve impulse transmission.
Women should get 400 mg per day, and men should get at least 325 mg from food or supplements.
You should consult your physician about your magnesium intake if you’re pregnant or lactating, have kidney disease or diabetes, are on a low-calorie diet, or are taking digitalis preparations or diuretics (water pills).
Good Sources:
This nutrient is found in whole grain breads and cereals.
Other foods containing this essential nutrient include: Tofu, 120 grams = 130 mg
Soybeans, 1/2 cup = 80 mg
Cashews, 1 ounce = 80 mg
Tomato paste, 1/2 cup = 75 mg
Salmon, one average-sized steak (4 ounces) = 60 mg
Spinach, 1/2 cup = 60 mg
Oatmeal, 1 cup = 55 mg
Peanuts, 1 ounce (thirty nuts) = 50 mg
Potatoes, baked or sweet, one large = 45 mg
Fortified cereals (bran or wheat), 1 ounce = 40 - 50 mg
Shrimp, 3 ounces = 40 - 45 mg
Brown rice, 2/3 cup = 40 mg
Watermelon, with rind, 2 cups = 22 mg
Recipe for Magnesium;
Try this salad recipe that only gets better with time.
It's a great one to keep on hand in your refrigerator for a healthy, instant meal.
Prep and Cook Time: 15 minutes
Ingredients:
1 15 oz can black beans, drained and rinsed
1 cup frozen corn, thawed
8 cherry tomatoes, quartered
1/2 cup minced onion 2 medium cloves garlic, pressed
½ cup diced red bell pepper 2 TBS pumpkin seeds coarsely chopped
1/2 cup chopped fresh cilantro
2 TBS extra virgin olive oil
3 TBS fresh lemon juice
salt and black pepper to taste *optional: dandelion greens
Directions:
Mince garlic and press onions and let sit for 5-10 minutes to bring out their health-promoting benefits.
Mix all ingredients together and serve.
This salad will keep for a couple of days and gets more flavorful if you let it marinate in the refrigerator for awhile.
Serves 4
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