How often do we hear about magnesium around us? If you ask me, it’s probably not enough! Even if it might seem like just another mineral people talk about, magnesium should be taken very seriously, especially as we age. Magnesium, as we know, is an essential mineral for our body, playing a role in numerous functions. Specifically, magnesium is vital for over 300 biochemical processes in the body: it helps regulate calcium, potassium, and sodium levels, supports blood pressure regulation, ensures proper muscle and nerve function, is crucial for protein synthesis, supports bone health, and participates in blood sugar control.
According to information published by the Office of Dietary Supplements of the National Institutes of Health (NIH), low magnesium intake is linked to an increased risk of high blood pressure, cardiovascular diseases, type 2 diabetes, osteoporosis, and migraines. Studies indicate that higher magnesium intake may reduce these risks. Despite all the “buzz” around this mineral, many of us, especially adults, still lack sufficient magnesium.
So here are 3 delicious and healthy Magnesium rich recipes.
Healthy Morning Smoothie Rich in Magnesium – Banana avocado smoothie!
Gather Your Goodies
1 cup spinach
1 banana (preferably frozen)
1/2 cup pineapple (preferably frozen)
1/2 ripe avocado
1 tablespoon chia seeds
1 cup unsweetened almond milk
1/3 cup cashews
2-3 Medjool dates
Ice cubes (optional, if the fruits are not frozen or just to add some chill)
How to Whip it Up?
Place all ingredients in a high-powered blender (I use a Vitamix). Blend on the highest speed until smooth. Pour into a delightful cup and enjoy a wonderfully creamy smoothie!
Quinoa and Chickpea Lunch stew
Gather Your Goodies
1 cup cooked white quinoa
1 cup chickpeas (preferably soaked overnight and cooked or canned, drained, and rinsed)
1 and 3/4 cups boiling water
1/2-1 cup chopped kale
1/4 cup diced red bell pepper
2 carrots, grated
2 onions, diced
1 large zucchini, peeled and grated (squeeze out excess liquid)
3 garlic cloves
Half a lemon
Salt, pepper, sweet or hot paprika (to taste), turmeric
How to Whip it Up?
In a deep, wide pan, sauté the onions over low heat with 2 tablespoons of olive oil until they start to turn translucent.
Add the crushed garlic and sauté for another minute (be careful not to burn the garlic).
After a minute, add all the vegetables (including the greens) to the pan and continue to sauté for about 5 more minutes, still over low heat.
Add the quinoa, chickpeas, and spices and mix well.
Add the boiling water (add more if needed), increase the heat, and bring the mixture to a boil. After boiling, cook for another 15-20 minutes, then turn off the heat.
When serving, it’s recommended to add lemon juice.
You can serve it hot or cold and enjoy a dish packed with magnesium!
Evening Guacamole
Gather Your Goodies
2 avocados
1 peeled tomato
1/4 onion
A handful of cilantro
Salt
Lemon
How to Whip it Up?
Cut the avocado and tomato into cubes.
Chop the onion to your desired size (diced or finely chopped).
Chop the cilantro.
Transfer everything to a bowl and mix with lemon juice and salt.
Alternatively, you can transfer all the ingredients to a high-powered blender and pulse (I personally use a Vitamix).
Enjoy 😊