Magnesium

Magnesium ~ Vitamins

The Benefits:

What is it: A mineral found mostly in our bones, but also in our muscles.

The human body is unable to produce it, so it's vital to seek out foods that contain it.

Why you need it: Helps muscles and nerves relax, strengthens bones, and ensures healthy blood circulation.

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:

Cooked salmon (4 oz., 260 calories) 35 % daily value

Raw sunflower seeds (1/4 c., 205 calories) 32 % d.v.

Sesame seeds (1/4 c., 206 calories) 32 % d.v.

Prickly pear (1 c., 61 calories) 32 % d.v.

Cooked black beans (1 c., 227 calories) 30 % d.v.

Roasted almonds (1/4 c., 206 calories) 25 % d.v.

Cooked pinto beans (1 c., 235 calories) 24 % d.v.

Cooked brown rice (1 c., 216 calories) 21 % d.v.

Cooked scallops (4 oz., 151 calories) 19 % d.v.

Cooked summer squash (1 c., 36 calories) 11 % d.v.

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 c. frozen corn, thawed

8 cherry tomatoes, quartered

1/2 c. minced onion

2 medium cloves garlic, pressed

1/2 c. diced red bell pepper

2 Tbs. pumpkin seeds coarsely chopped

1/2 c. chopped fresh cilantro

2 Tbs. extra virgin olive oil

3 Tbs. fresh lemon juice

Sea salt and fresh ground black pepper to taste

*optional: dandelion greens

Preparation:

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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