Do you get enough magnesium in your diet? Do you know where to get it, or why you even need it?
Hang on…..We’ve got some good news for you!!!
Let’s have a look at this very important mineral – which, by the way, can’t be produced in your body. You need to get your supply on a daily basis, ideally through the foods you eat.
Not only do many of the enzymes in the body depend on magnesium to function, but it regulates our calcium, potassium, and vitamin D uptake.
Magnesium also plays a vital role in:
- Maintaining strong bones
- Support of the immune system
- Regulation of blood sugar
- Helping muscles and nerves to stay relaxed (thus help in prevention of migraines, restless legs, anxiety, & sleep problems)
- Maintaining regular heart rhythm
- Regulation of blood pressure
- …and many more
Back to the original question, do you get enough magnesium in your diet?
Statistically the answer is probably `No’, as around 50% of the population have less than adequate magnesium intake. That’s especially so for those who drink carbonated drinks, alcohol, or coffee, eat mainly processed foods, or have a high level of stress in their life. These things all deplete magnesium levels at a rapid rate….or inhibit its absorption.
We have a child with an ASD (Autism Spectrum Disorder) and she seems to do much better with lots of extra magnesium. (It definitely helps keep her calm!) Thus we’re always looking for ways to include magnesium rich foods in her diet….if she will eat them. But we quite often have to sneak some extra magnesium (supplements) into her foods.
I know that relying on popping a pill/supplement is far from ideal. And that vitamins and minerals are designed to be a part of our whole food intake.
We can’t replicate the synergy of whole food in the human body by breaking it down into its individual components and adding them as supplements.
What do we get magnesium from? Some of the (paleo/primal) foods with good magnesium content include: dark leafy greens (cooked spinach), nuts and seeds (especially pumpkin seeds, sesame seeds, sunflower seeds, brazil nuts, amends, & pine nuts), fish, avocado, yogurt, cheese, banana, dried fruit (especially dates & figs). And the best of all, dark chocolate!
Our girl with ASD loves to eat chocolate and during one of our Thermox/kitchen `creative’ sessions started with chocolate as the first ingredient for a treat. I was happy to go with this recipe as it fits the criteria on several fronts – and includes several magnesium rich foods. And we added some raspberry flavoured magnesium powder in them so they explode with the taste of fresh berries. Quite unexpected…..and delicious.
This is `back to school’ time, so you are probably on the lookout for nut free things to pack in school lunch boxes. It’s not always easy is it? Especially if your school prohibits additional things because of various allergies. Here’s another recipe to add to your safe list. It’s also egg free, dairy free (Lindt 85% chocolate has no dairy), gluten free, grain free, & has no added sugar – though dates are high in natural sugar content.
Raspberry Chocolate Chia Seed Bombs
- 12 medjool dates (seeds removed)
- 160g (1 cup) chia seeds
- 1.5 Tablespoons coconut oil (liquid) – we use Niulife products
- 100g 85% dark chocolate (we use Lindt 85%)
- 3 teaspoons raspberry flavoured magnesium powder (we use Ethical Nutrients Mega Magnesium powder)
Instructions (using Thermomix – or a food processor)
- Put chocolate into bowl and grate 10 seconds / Speed 7 – set aside for later
- Put dates, chia seed and cocoanut oil into bowl. Process for 20 seconds / Speed 8
- Scrape down the sides of the bowl
- Add grated chocolate and magnesium powder and process 10 seconds / Speed 8
- Roll into balls. (2 teaspoons / 1 dessertspoon of mixture makes a good size ball – giving around 35-40 in total)
- Place on baking paper on a plate/tray in the fridge to set.
- The balls will be shiny and oily looking at first, but as they set will become a rich dark chocolate colour.
- Store in an airtight container in fridge. They will keep for weeks.
If you’re sending these to school in the hot weather I’d suggest wrapping them in a piece of baking paper and packing them with other cold foods.
(Adapted from a recipe from The Wellness Mama.)
So grab some of those few simple ingredients and whip up some of these now. They’ll be ready in the fridge when the kids get home from school & are calling out for something to eat.
Or….better still….they’ll be there ready for you to enjoy as you relax with a nice cup of tea/coffee. (All that extra magnesium will help!! ♥)