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The Vibe #33: Your diet probably lacks magnesium. Let’s fix that.

Read Time: 4 Minutes

Hey there 🙂

Today I want to talk with you about the magnesium.

One of the major nutrients many of us don't get enough of...

Here's a scary stat:
Studies suggest up to 90% of adults don't get enough magnesium!

This is because to the Western diet and how we grow our food.

Now, magnesium isn't exactly a sexy mineral. It doesn't get the attention like vitamin C or D.

But make no mistake, magnesium is essential for keeping our cells, bones, hormones and nerves functioning properly.

Here are some key signs you may not be getting enough magnesium:

  • Feelings of anxiety or being overwhelmed
  • Muscle cramps or eye twitches
  • Fatigue and muscle weakness
  • Insomnia and restless sleep
  • High blood pressure
  • Irregular heartbeats
  • Osteoporosis

The good news is magnesium deficiency is easy to fix and magnesium supplements can help reverse these issues.

For example, a study gave 500mg magnesium daily to older adults with insomnia. After 2 months, they fell asleep faster, stayed asleep longer, and felt more refreshed in the mornings.

Magnesium basically relaxes the body and mind. It lowers the stress hormone cortisol and helps us deal with anxious thoughts more smoothly.

Proper magnesium levels will help you:

  • sleep better
  • feel less anxious
  • keep your bones strong
  • and even improve brain health.

And while taking magnesium supplements is effective, you can also up your magnesium intake from foods.

Here are great options to get more magnesium into your regular meals and snacks:

🍫 Dark chocolate - finally, permission to eat chocolate! Go for at least 70% cacao.

🥑 Avocados - whip some up into guacamole or slice on sandwiches.

🥜 Brazil nuts - just a small handful gives you lots of magnesium.

🫘 Legumes like beans, lentils, chickpeas - mix them into salads or soups.

🍥 Tofu - sneak this plant protein into stir fries or smoothies.

🍃 Seeds like pumpkin, sesame, and flax - sprinkle on yogurt, oatmeal, or salads.

🌾 Whole grains like brown rice, quinoa, whole wheat bread - swap out white refined carbs.

🐟 Fatty fish like salmon and mackerel - delicious and omega-3 rich!

🍌 Bananas - the perfect grab and go magnesium snack.

🥦 Leafy greens like spinach and swiss chard - eat big salads!

See, it's totally doable to get more magnesium from your meals.

I hope this gave you a helpful overview on the importance of getting enough magnesium.

Be mindful of deficiency symptoms and make it a priority to incorporate magnesium-rich foods or supplements.

Remember - healthy nutrients lead to healthy and happy lives!

Happy holidays ✨
Idan

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