ISSUE 9 Another reason to enjoy chocolate + What’s the deal with magnesium?
Besides chocolate being delicious, it can also have potential health benefits when consumed in moderation. Chocolate, particularly dark chocolate with a high cocoa content, is a rich source of antioxidants.
Chocolate is also a good source of magnesium, an essential mineral that's been showing up all over social media lately. Magnesium plays a vital role in many of the body's functions, including regulating muscle and nerve function, maintaining a healthy immune system, and supporting bone health.
In this issue, we’ll share some benefits of increasing your magnesium intake through food and supplements, how magnesium can improve overall health, and why a hot bath can change your mood.
Magnesium may be the reason you find yourself craving chocolate. Over 80% of Americans are magnesium deficient, consuming less than the recommended daily amount of 500 mg of magnesium: the key nutrient present in chocolate. The average American consumes a daily amount of 175-225 mg of magnesium, which seems to explain why chocolate, high in magnesium, is a common craving.
Try other magnesium rich foods to satisfy those chocolate cravings such as nuts and seeds, leafy greens, avocados and pumpkin.
We all know the tried and true philosophy on how daily consumption of apples keep us out of the doctor’s office. Fruits are a great source for a variety of nutrients and this article list seven exotic fruits that are loaded with benefits. Both rambutan and persimmon are a good source for magnesium along with a host more of nutrients.
Don’t underestimate the power in a seed! While small, these six seeds are packed with nutrients and vitamins to aid in lower blood pressure, blood sugar and cholesterol. Seeds such as watermelon, pumpkin, flax and papaya are great sources of magnesium. Incorporating seeds into your daily diet can help reduce inflammation and prevent weight gain. Read more to see which seeds would benefit you most.
We previously shared how turmeric helps with muscle soreness but did you know magnesium is a great mineral to combat soreness as well? Dietician and nutritionist Catherine Gervacio “explains that magnesium aids muscle recovery and performance by “competing with calcium” (preventing its uptake) to prevent spasms and cramps and help them relax, as backed by research”. Not only is magnesium helpful with muscle recovery, it can give an added boost to strength and jumping!
Magnesium in different forms can be beneficial in different ways. Some of the most common types are magnesium citrate for digestion, magnesium sulphate (also know as Epsom salt) for stress relief and muscle aches, and magnesium glycinate to improve sleep. In this article, three nutritionists share the best ways to increase your magnesium intake.
Taking care of your gut health is an important step in your overall wellness. Magnesium assists in proper digestion and absorbing the nutrients from our foods. According to Wendie Trubow, MD, MBA, a board-certified OB/GYN and functional doctor with a focus on women’s health and gut health, “There are thousands of chemical reactions happening in our bodies every day that require magnesium. Deficiency in this mineral can present in ways that people really notice, such as headaches, anxiety, PMS, constipation, and more.” Consider adding magnesium supplements or increasing your intake in magnesium rich foods such as nuts and seeds, avocado and leafy greens.
The reishi mushroom is sometimes called “the king of mushrooms” and for good reason. From lowering blood pressure to improving brain health to protecting from allergies, reishi mushrooms are brimming with antioxidants and nutrients. For almost 2,000 years, reishi mushrooms have been revered in Eastern medicine and cultures. These mushrooms are rich in beneficial minerals such as magnesium, zinc and potassium. Maybe this is why our Reishi & Chaga Adaptogen Tea Cookies are a best-seller!
Anybody else feel like a new person after a long, hot salt bath? Epsom salt (also known as magnesium sulfate) has been a tried and true home remedy for hundreds of years. It’s great for detoxing the body, relieving stress after a long day, treating skin irritations like eczema and psoriasis, maintaining good foot health by helping to relieve toe fungus and foot odor, and helping to relieve muscle soreness and arthritis pain. So take a nice soak in some Epsom salt and let us know how it made you feel!
The chemicals in chocolate release endorphins and create a feeling similar to how we feel when we’re in love, hence the nickname “love drug”. Chocolate doesn’t just make us feel good; it also has some health benefits. Dark chocolate made of at least 70% cacao contains antioxidants, a cell protectant. “Red wine, an excellent pairing with dark chocolate, contains resveratrol which shares many of the health properties with magnesium, reduces inflammation, and promotes liver, GI, and heart health.” In moderation, chocolate can not only bring happy feelings but also great health benefits.
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