Are You Getting Enough Magnesium?

Very few people talk about magnesium, but it is such a multi-functional and essential mineral that us humans need. Magnesium helps control blood pressure and glucose. Magnesium helps with protein synthesis. Magnesium helps with bone development and it helps muscles and nerves to perform appropriately. 

Dark leafy greens, legumes, and nuts are the most common, natural source of magnesium. Here are the top 5 sources that pack the most Magnesium:

Food	Milligrams per serving	Percent DV*
Pumpkin seeds, roasted, 1 ounce	156	37
Chia seeds, 1 ounce	111	26
Almonds, dry roasted, 1 ounce	80	19
Spinach, boiled, ½ cup	78	19
Cashews, dry roasted, 1 ounce	74	18

Now Pumpkin seeds are a seasonal item for me, but the other four I keep in my kitchen regularly. Weekly, I make a chocolate chia seed pudding (recipe compliments of www.minimalistbaker.com), a smoothie with spinach and nut butter, and have the nuts for a simple snack.

Men 31 years of age and older should be aiming for 420mg of magnesium a day.

 Are you getting enough magnesium? 

~Wing Woman