Magnesium

Our next mineral is MAGNESIUM! I love magnesium because it has to do with POOP and SLEEP, two of my favorite subjects! Magnesium also aids in hormone and insulin regulation as well as metabolic functions! It’s a wonderful little mineral.

Women should shoot for around 310-320mg per day

Men: 400-420mg per day

Magnesium food list:

• Asparagus

• Avocado

• Bananas (green bananas have more magnesium in them! Have one before bed!)

• Beet greens

• Brazil nuts (these also include your entire daily dose of selenium)

• Brown rice

• Cashews

• Kiwis

• Peas

• Prunes

• Squash

• Almonds, cashews, flaxseed, peanuts, pumpkin seeds

• Black beans, edamame, lima beans

• Quinoa, shredded wheat

• DARK CHOCOLATE! Make sure it’s 70-85% cocoa. 1 ounce has about 15% of your daily intake of magnesium! Hooray!

Signs you may be deficient in magnesium:

• Fatigue

• Decreased or loss of appetite

• Nausea

• Vomiting

• Weakness

• Crohn’s disease

• Celiac disease

• Chronic diarrhea

• Alcohol use disorder

• Type II diabetes

• Numbness

• Seizures

• Tingling

• Muscle spasms and cramps