Why you SHOULD eat Honey

 

 

 

 

 

 

 

Magnesium - The Most Beneficial Mineral?

There are multiple types of vitamins and minerals that our bodies need to function healthily.

Vitamins and minerals are referred to as “micronutrients” and each of them has a different function inside of the body.

Some micronutrients for example act as coenzymes, meaning that they help carry chemicals between enzymes, while others just serve as catalysts for certain chemical reactions.

Magnesium is one of the most important micronutrients for the body, as it helps catalyze a variety of processes in the body.

As a matter of fact, more than 300 biochemical reactions require magnesium!

For this reason, it is important to derive sufficient magnesium from your food and supplements.

Magnesium Deficiency

Because the modern-day diet is deprived of many vitamins and minerals, magnesium deficiency is a very common thing nowadays.

And though magnesium deficiency isn’t likely to lead to bad side effects in the short term, it is definitely not something to overlook, as the long-term may speak otherwise!

The Symptoms

Some of the first symptoms of magnesium deficiency one can notice, are the following:

1. Loss of appetite
2. Nausea
3. General exhaustion
4. Weakness
5. Lack of appetite
6. Muscle cramps
7. Numbness
8. Mood swings

Now, the thing is that there are a multitude of reasons for the occurrence of a magnesium deficiency.

If you are generally healthy however, the most likely cause of a deficiency, would be your diet!

So let’s have a look at the best magnesium-rich foods one can find nearby!

Magnesium Food Sources

Luckily, unless your deficiency is severe, you can solve your problem by just picking out the right food sources.

Magnesium can be found in a variety of food sources, with the most abundant ones being plant sources.

Here are the foods that contain the highest amounts of magnesium:

1. Seeds
2. Walnuts
3. Hazelnuts
4. Almonds
5. Rice
6. Basil
7. Spinach
8. Coriander

Now, a thing to consider is that thermic preparation of some of these foods may lead to depletion of its magnesium contents, so don’t overcook these foods!

Magnesium Supplements

If you find it hard to meet your body’s magnesium needs from food alone, supplements can be a viable alternative!

Before you go on to buy a tub of pills however, you have to know a thing or two.

Firstly, the amount of magnesium you take in is NOT the only thing - You have to also consider its bioavailability, or, in other words, how much of it is absorbed.

This bioavailability depends massively on the type of magnesium supplement you are getting.

Magnesium oxide & magnesium carbonate are two of the magnesium supplements with a lower bioavailability.

Instead of getting those, opt for magnesium supplements binded with organic compounds like salts and amino acids, such as:

1. Magnesium citrate
2. Magnesium glycinate
3. Magnesium lactate

  Sustained Release VitalMag® | Vitamin & Mineral Boosts | Nutrition | Shaklee US site

These are some of the most bioavailable forms of magnesium that have been shown to be optimally absorbed.

Recommended Daily Intake

Alright, we’ve been talking about deriving sufficient magnesium from food and supplements, but… How much of it is enough, actually?

Well, the recommended intake varies, depending on factors like age and gender.

Here’s how the recommendations go:

• 14-18 years old - 410 mg for males, 360 mg for females
• 19-30 years old - 400 mg for males, 310 mg for females
• 31-50 years old - 420 mg for males, 320 mg for females
• 51+ years - 420 mg for males, 320 mg for females

Note that this is the recommended COMBINED intake, meaning you should calculate the amount from both food and supplement sources.

Take-Home Message

Your nutrition plan is not just about meeting your caloric & macronutrient goals for the day.

It is also about understanding that there are micro elements that your body needs for proper functioning.

Magnesium is one of the more important ones, that plays key roles in hundreds of functions in the body and for this reason, you should make sure to...

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Oyster Mushroom Shnitzel 

Ready in 20 minutes

Serves 1  person

Per Serving: 

Calories: 327

Protein: 18

Carbohydrates: 36

Fat : 13

Ingredients

• 100 g Oyster Mushrooms
• 1 Medium Egg
• 50 g coconut Flour
• ½ tsp Black Pepper
• ½ tsp Cayenne
• ½ tsp Red Chili Flakes
• ½ tsp Garlic Powder
• Salt
• ½ Lemon Juice (freshly squeezed)
• Parsley(optional)
• Avocado Oil

Preparation

1. Mix together flour, salt, black pepper, garlic powder, red chili flakes, and cayenne.
2. Dip the mushrooms into the whisked egg. Then dip into the flour mixture for covering. Shake the oyster mushrooms to remove excess flour.
3. Fry in hot oil until mushrooms turn golden brown. After removing the mushrooms from the pan, remove excess oil using a paper towel or waxed paper.
4. Serve with lemon and optionally finely chopped parsley.

Creamy Chicken Edamame Pasta

Ready in 25 minutes

Serves 2  people

Per Serving: 

Calories: 312

Protein: 39

Carbohydrates: 30

Fat: 7

Ingredients

• 80 g Edamame Pasta
• 100 g Chicken Breast
• 100 g Broccoli
• 20 g Chopped Onion
• 60 mL Cream
• ½ tsp Coconut Powder
• Salt
• Black pepper

Preparation

1. Cook the pasta according to packet instructions.
2. Cook the broccoli until tender.
3.  While pasta is boiling, heat the olive oil in a pan.. Cook onion and garlic. Then add the chicken to the pan and Season the chicken with salt and pepper.
4. Stir until chicken is lightly golden browned. Add the boiled and drained broccoli into the pan then saute.
5. Add the cream and coconut powder to the pan and stir gently until the sauce thickens
6. Combine the drained pasta and sauce in the pan and cook.

Herb Mediterranean Fish

Ready in 25 minutes

Serves 4 people

Per serving: 

Calories: 214

Protein: 18g

Carbohydrates: 11g

Fat: 11g

Ingredients

• 3 tablespoons olive oil, divided 
• ½ large sweet onion, sliced 
• 3 cups sliced cremini mushrooms
• 2 cloves garlic, sliced
• 4 cups chopped kale
• 1 medium tomato, diced 
• 2 teaspoons Mediterranean Herb Mix

• 2 tablespoons dried oregano
• 2 tablespoons dried rosemary
• 2 tablespoons dried thyme
• 1 tablespoon dried mint
• 1 tablespoon dried sage

• 1 tablespoon lemon juice 
• ½ teaspoon salt, divided
• ½ teaspoon ground pepper, divided
• 4 (4 ounce) cod, sole, or tilapia fillets
• Chopped fresh parsley, for garnish

Preparation

Step 1

1. Heat 1 Tbsp. oil in a large saucepan over medium heat. Add onion; cook, stirring occasionally, until translucent, 3 to 4 minutes. Add mushrooms and garlic; cook, stirring occasionally, until the mushrooms release their liquid and begin to brown, 4 to 6 minutes. Add kale, tomato, and 1 tsp. herb mix. Cook, stirring occasionally, until the kale is wilted and the mushrooms are tender, 5 to 7 minutes. Stir in lemon juice and 1/4 tsp. each salt and pepper. Remove from heat, cover, and keep warm.

Step 2