food

5 Tasty Vegetables To Enjoy Before Winter Is Over

Guest post was written by Helen Sanders (Author Bio after the article)

With the end of winter soon approaching, it’s the perfect time to make the best of the amazing seasonal vegetables still available.

Our Paleo ancestors ate the food that was in season and nothing more. However, nowadays most food can be bought out of season, which although convenient, has been found to be less nutritious (source).

So before spring arrives, let’s have a look at 5 tasty vegetables to enjoy before winter is over!

1.) Brussel Sprouts

Harvested from September through till late February, Brussel sprouts with their miniature cabbage appearance and distinctive taste are a fantastic addition to any meal.

My father used to say that sprouts tasted better after the first frost of the year, and it appears that this is true! Vegetables produce sugars when exposed to cold and this provides Brussels with a sweeter taste! (source).

They are also a good source of protein and iron are full of Vitamin C (source).

New Ways to Enjoy: Try crispy garlic sprouts as a light meal on their own. Cut the sprouts in half, fry over a medium heat until the edges are browned, then transfer to a baking tray. Sprinkle with crushed garlic and roast for 25 minutes.

2.) Pumpkin

The pumpkin (or winter squash) stands out as a symbol of winter with its popular use as a jack-o’-lantern at Halloween. Grown between October and February, they are one of the best-known sources of beta-carotene (source) an antioxidant which may help in preventing cancer (source).

Sometimes its versatility is overlooked and just cooked as a soup or a pumpkin pie, but it can be more exciting than that!

New Ways to Enjoy: Most Paleo diets do not include potatoes, so use the Pumpkin to make spicy fries! Peel and seed the pumpkin and cut into fries. Pop in the oven on a baking tray at 400 degrees sprinkle on a little Sriracha for spiciness and roast for 30/35 minutes.

3.) Leeks

Although leeks can continue into early March, they are at their best between November and February. They are the same family as onions and garlic, but with their own mild distinctive flavour.

They contain high levels of Vitamin K which helps strengthen bones and promote a healthy heart.

Often, only the bottom white stem is enjoyed and the rest rejected, but this is a waste! Instead finely chop the green leaves to create a perfect light seasoning to sprinkle over your meals, somewhat similar to a spring onion taste.

New Ways to Enjoy: Add sliced leek (including the leaves!) to an omelette and season to taste. It provides a gentle yet satisfying edge to the meal instead of an overpowering onion.

4.) Turnip

The humble turnip is often overlooked by its much more glamorous cousins the carrot and the radish. But it is a beautiful winter vegetable available October through to late February. As long as you are not restricting your carbohydrate intake, it can form an excellent part of a Paleo diet.

One possible reason behind its lack of popularity is that some people, through a genetic inheritance, find them incredibly bitter. The turnip contains chemicals which react with a gene in the human body which makes those with the gene find them utterly disgusting! (source)

Its bulb root is high in Vitamin C and the leaves in Vitamin A. So no part of the turnip should be discarded!

New Ways to Enjoy: As a Paleo alternative to a roast potato side, peel and quarter the turnips and boil in a saucepan for 10 minutes. Remove from the heat and roast in the oven for further 20 minutes with a little salt. Dress with finely cut and lightly boiled turnip leaves.

5.) Kale

Kale is a member of the cabbage family, but whilst the cabbage is available throughout most of the year, Kale is usually at it’s best between late October and the first week of March. For people wanting historical accuracy, Kale is thought to be the closest vegetable variety to the original wild cabbage! (source).

It is extremely rich in vitamins, however, care must be taken as all of the nutrients are drastically reduced during boiling, except for Vitamin K (source).

New Ways to Enjoy: To preserve most of the natural benefits of kale, instead of boiling, stir fry for just 5 minutes on a high heat with a little garlic and chili for a delicious accompaniment or light meal.

Conclusion

Although it may be cold and miserable outside and everyone is looking forward to the approach of Spring, don’t waste the opportunity to enjoy these 5 tasty Winter vegetables before it is too late! They are healthy, in season and it will be a few months yet until they are available again!

Helen Sanders is chief editor at HealthAmbition.com. Established in 2012, Health Ambition has grown rapidly in recent years. Our goal is to provide easy-to-understand health and nutrition advice that makes a real impact. We pride ourselves on making sure our actionable advice can be followed by regular people with busy lives.

How to Paleoize Your Favorite Foods

Just because you are choosing to switch to a paleo lifestyle doesn’t mean you have to give up a love for food. Food translates to so much more than eating for survival; food is both comfort and joy. You don’t have to give up any of the happiness you find in food to go paleo. To go paleo and keep the comfort, you just need to learn how to Paleoize all of your favorite foods!

 

  • Potatoes  

 

      • Potatoes are a definite no on a paleo diet, but sweet potatoes are still in! Nearly any recipe that calls for potatoes can easily be replaced with sweet potatoes. Sweet potatoes can be just as comforting as a mash or even in a stew or hash. They also lend themselves well to naturally sweetening bread and other baked goods.
Couleur / Pixabay
  • Fish 

 

    • Eating paleo is all about the protein; this includes fish. The trick is that you need to eat wild caught fish. You also need to cook it properly! Fish can be one of the healthiest proteins you consume, as long as you can resist the urge to fry it or soak it in oil and butter. Instead, consider grilling it or simply roasting it with some fresh veggies.
pashminu / Pixabay
  • Bacon and Lunch Meat 

 

    • Deciding whether or not bacon and other sliced meats are paleo, is a bit of a debate. Depending on who you ask, some believe that it is still meat and if you can find it without a ton of additives and processing, go for it. While others feel that there is no way our ancestors would have been consuming processed and cured meats. That being said, the paleo lifestyle is ever evolving. With new times, comes new theory and most people agree that if you can find unprocessed or minimally processed bacon or lunch meats then go for it! You also have the option of cooking your own meats at home and slicing them for sandwiches and such, leaving no question as to whether or not they will be paleo. As for the bacon, try and find locally sourced bacon with minimal to no processing other than the curing process.
Meditations / Pixabay
  • Rice   

 

    • With rice being found or served along-side the majority of dishes that families consume, it is rather hard to cut it out completely. It has become our filler so to speak. An easy way to replace rice is by making your own cauliflower rice! It is pretty basic and simple to make. You will need cauliflower and a ricer; that’s it. A vast array of recipes can be found to implement every flavor you are craving, from fried rice to risotto.
moritz320 / Pixabay
  • Peanut Butter 

 

    • While nuts are an essential part of the paleo diet, peanuts aren’t actually nuts. They are legumes, which are strongly not paleo. However, replacing peanut butter in your diet is extremely simple. Both almond butter and cashew butter are great healthy paleo options. They can both can easily be substituted in place of peanut butter in any recipe and you can make them at home in just a few quick steps.
deborahmiller56 / Pixabay
  • Eggs 

 

    • Next to meet and vegetables, eggs are an essential part of the paleo diet. The key to eating eggs on the paleo diet is simple, you need to purchase free range eggs. Or if you are up to it raising your own free-range chickens.
stevepb / Pixabay
  • Conventional Beef 

 

    • While purchasing meat may seem as simple as a quick trip to the grocery store. But the truth of the matter is, unless you are purchasing grass-fed beef, it has most likely been subject to growth hormones, antibiotics, and haven’t been grass fed. Finding grass fed beef shouldn’t be as hard as you would think, but it will take some work. You should also consider that it may look different, as in it won’t be pumped full of red die to make it appear more “appealing”, like in the grocery store.
Baumelt / Pixabay
  • Flour 

 

    • Flour is surprisingly one of the easiest foods to replace on the paleo diet! Between coconut flour, almond flour (almond meal), arrowroot powder, and tapioca powder, you can replace flour in just about any recipe you like!
Alexas_Fotos / Pixabay
  • Mayo  

 

    • Mayo gets a bad rep and many people stay away from it all together. But the truth about mayo is, you can easily make your own. Paleo mayo is simple and takes only a few minutes to prepare. It can be made with extra virgin olive oil, coconut oil, avocados, and avocado oil.
Meditations / Pixabay
  • Ketchup  

 

    • If you plan on going paleo and keeping it kid-friendly, you may have considered letting the ketchup slide. But the truth is, you can easily make homemade paleo ketchup free of preservatives, sugar and that pesky high fructose corn syrup.
markusspiske / Pixabay
  • Granola  

 

    • You may be very well accustomed to buying pre-made granola, but it couldn’t be easier to make! Even while avoiding grains and cereals, you can still make homemade granola. You can even use it as the perfect cereal craving substitute with a little dash of almond milk.
Free-Photos / Pixabay
  • Spaghetti  

 

    • Believe it or not, replacing spaghetti has become a bit of a trend. People have been replacing pasta with spaghetti squash for quite some time now. It’s simple to prepare, actually just as simple as boiling a box of noodles. You can also purchase a special cutter for other vegetables if you need to change it up a bit. Both zucchini and cucumber have frequently been used to fill in those spaghetti cravings.
WerbeFabrik / Pixabay
  • Bread Crumbs 

 

    • While breadcrumbs are often used for breading items to fry, a paleo no, they are also used as a binding agent and to add texture. If you are looking to replace breadcrumbs in a dish, such as breading meat, coconut flour works well. If you are using the breadcrumb as a binder in meatloaf or meatballs, try flax meal in place of the traditional breadcrumb.
congerdesign / Pixabay
  • Conventional Milk 

 

    • Cow’s milk is another easily replaced item in your fridge. Almond and cashew milk are both delicious, paleo, and in many cases better for you. They also don’t require you to have a cow to produce yourself. You simply need nuts and a food processor! No store bought milk with additives needed!
Couleur / Pixabay
  • Soy Sauce  

 

    • There is a good chance you don’t just use soy sauce for Asian inspired dishes; many of us use it in nearly any sauce or marinade. It has a delicious flavor for everything. But, you don’t have to give that up! Coconut aminos have a similar flavor to soy sauce and when used in cooking, gives off nearly the same potent flavor as soy sauce.
genniebee512 / Pixabay
  • Sugar 

 

    • There are many options available to replace refined sugar. The best option, when possible, is to go for the natural sweetener. Such as fruits or sweet potatoes. When needed though, local raw honey, stevia, maple syrup and coconut sugar are all good options.
Soorelis / Pixabay
  • Rice Noodles 

 

    • As with replacing spaghetti, if you love rice noodle, purchasing a spiral vegetable cutter will easily allow you to make zucchini noodles. They have a light flavor that lends itself well to adjusted Asian sauces and allows you to achieve a great consistency and flavor profile, similar to that of rice noodles.
sarangib / Pixabay
  • Vegetable Oil 

 

    • While deep frying everything is never recommended, sometimes you just have to have some sort of oil. Coconut oil is healthy and extremely beneficial. Though you would expect it to leave a coconut flavor, it is actually mild in flavor and can be used to cook no matter what the application. Olive oil is another great option, but be sure to check the label and buy organic olive oil.
stevepb / Pixabay
  • Butter and Margarine  

 

    • Both ghee and grass-fed butter is considered to be paleo. However, you always need to check labels and packing. Both are made from dairy and then the milk proteins are removed. But as long as they are used in moderation are both considered to be paleo.
markusspiske / Pixabay
  • Chocolate

 

  • Let’s face it, no one wants to give up chocolate. The good news is, you don’t have to, you just need to sub it for dark chocolate, preferable as close to 100% chocolate as you can find. Recent studies have even shown that dark chocolate can be beneficial to your health.
congerdesign / Pixabay

 

  • Salt 

 

    • By this point, we all know that salt is a big no when it comes to eating paleo, but sea salt is the exception. Traditionalist would not agree and rather form the opinion that contemporary paleo has changed the rules. The truth about salt is, it isn’t as bad for you as we have been lead to believe. In fact, studies have shown that you need salt in your diet, to an extent. Sea salt is natural and the dehydration process is as well. Beyond that, there is no processing or additives to most available sea salt.
andreas160578 / Pixabay
  • Fruit and Vegetables 

 

    • This may seem like the oddball out on the list; after all, eating paleo is about eating primarily fruits, vegetables, meat, and fish. But you still need to pay attention to the product you are purchasing. Shopping local organic and GMO-free is very important. Otherwise, you never know what kind of pesticides or growth hormones you are subjecting your body too.
silviarita / Pixabay
  • Hummus 

 

    • Easily considered the appetizer/snack of our time, hummus has become exceedingly popular. An easy way to recreate your own paleo hummus is by using cauliflower. It is still as simple to make as traditional hummus and you won’t believe how similar it is in flavor!
Ajale / Pixabay
  • Pudding 

 

    • Recreating pudding without the sugar and starch that are traditionally used is really quite simple. Chia seeds lend themselves well to creating a similar texture. When soaked in a liquid of choice, chia seeds soak up the liquid to create a gelatin-like the texture and since they have nearly no favor, the options are endless!
RitaE / Pixabay
  • Peanuts 

 

  • As mentioned earlier, peanuts are technically not nuts at all. So it is important to switch them out for almonds, cashews, or another nut of choice. Most recipes shouldn’t be affected by this change. You may even find that you prefer the flavor and consistency of other nuts with a bolder flavor profile.
Alexas_Fotos / Pixabay

12 Paleo Foods You Must Have in Your Cupboard

Making the decision the switch a paleo lifestyle may not be the easiest transition. But with a little prep and just the right ingredients in your cupboard; you will be cooking as natural as always with just a few paleo substitutions in no time, consider this Paleo foods. Stocking your cupboard with all of the necessary paleo and healthy ingredients can be as simple as starting with just 12 basic paleo must-haves.

 

  • Coconut Aminos  

 

    • Having coconut aminos available in your pantry could be just what you need to boost the flavor in your paleo dishes. Coconut aminos are useful in a number of ways; from sauces to stir fry’s, it will lend you a similar flavor to that of soy sauce. Coconut aminos is the raw sap of the coconut tree. Harvested, then allowed to age before being combined with sun-dried sea salt to accomplish its soy like flavor.
  • Ghee 

 

    • While if you are familiar with ghee, your first response may be that it isn’t paleo; this is arguably true. Made from dairy, Ghee is cooked until all of the milk solids are removed, making it part of the paleo diet. If you are willing to use ghee on a technicality, it can impart a great nutty flavor to many of your dishes. Just be sure not to confuse ghee with clarified butter, clarified butter has not had its milk proteins removed or cooked off!
  • Coconut Milk 

 

    • The most popular milk substitute used in paleo cooking. It is rich, creamy, and lends itself well to cooking and flavoring dishes. Coconut is a substitute for traditional cow’s milk and will leave you with a delicious outcome.
  • Almond Milk 

 

    • Almond milk is the perfect substitute for cow’s milk in everyday uses, such as drinking, baking, and other cooked or uncooked recipes. The best part is making your own un-processed almond milk out of almonds.
  • Nuts 

 

    • Keeping a stash of nuts around the house, other than peanuts, is a great handy snack that packs a much-needed protein punch. Using nuts in everyday cooking from stir fry’s to baking, even when to just add a tasty crunch. Nuts are highly regarded in the category of Paleo foods.
  • Almond Butter 

 

    • If you are searching for a healthy peanut butter substitute, almond butter is the top choice. It is rich, creamy, and nutritious. This can be made at home with no added sugar.
  • Coconut Creamer 

 

    • While coconut cream is similar to coconut milk, it’s much thicker and lends itself well to things such as paleo whipped cream. It is also great to use for paleo ice cream and other healthy versions of traditional sweet treats.
  • Almond Flour  

 

    • Known as almond meal or ground almonds, is a perfect grain-free flour substitute. Yes, Almond flour is a top pick for flour substitute in many different variations, such as baking or breading. Almond flour lends itself well to creating paleo bread, muffins, and cakes.
  • Coconut Flour 

 

    • Growing in popularity for its grain free properties and produced from dried coconut meat. Yes, coconut flour is grain free, gluten free, and high in protein value.
  • Dark Chocolate 

 

    • While it is important to purchase close to 100% dark chocolate as possible, dark chocolate is an easy paleo option for the sweetness you crave. Dark chocolate is rich in antioxidants and great for eliminating free radicals in the body. Try this, in place of traditional milk chocolate or chocolate chips in everyday recipes.
  • Honey 

 

    • Chances are that you already have honey in your pantry, but you should check the label. The best choice is always local organic honey. Local organic honey is rich in nutrients, antioxidants, and is the perfect natural sweetener for everything from drinks to sauces.
  • Maple Syrup

 

  • Similar to honey, maple syrup lends itself well to sweetening everyday dishes. It also has its own delicious maple flavor, perfect for introducing warm fall flavors. Maple syrup is also conveniently interchangeable with honey in nearly all instances.

Paleo foods are located in every home and most of us tend to forget that healthy alternatives are hidden away in our kitchen.

Spicing Up Your Paleo Food: Top 7 Spice Must Haves For Eating Paleo

TMSpack / Pixabay

Some people would believe that choosing to live paleo means that you will be eating a bland diet consisting of only meats and vegetables with no added seasoning or flavors; truth is, that is the exact opposite of what eating paleo is. A paleo lifestyle is about eating healthy and enjoying food in its most natural, flavorful form. Nothing about going paleo has to be bland and boring. Take a look at these top 7 spices to keep your paleo lifestyle bursting with guilt-free flavor!

 

Not Just Any Spice Will Do

 Like with most things, paleo spices won’t be as simple as just buying any old spice. You don’t want processed spices that are filled with sodium. This also means that most pre-made spice mixes and rubs are out of the question. That is, unless, you decide to order specialty paleo seasonings. But, truth be told, that isn’t always necessary You can most likely find organic spices that are paleo and then create and flavor combinations or spice mixes on your own! You can even make your own spices entirely from scratch in your own kitchen using a dehydrator and a coffee bean grinder!

  • Peppercorns  

Peppercorns can add so much more flavor than just shaking pepper out of a shaker! You will need a grinder, but after that, you can purchase a variety of different peppercorns and switch it up! From pink peppercorns to the traditional black peppercorns, so many flavors can be achieved with just this one simple spice!

 

  • Garlic 

Garlic is somewhat of a base to just about any seasoning. Even when you aren’t looking for a garlic flavor it still lends itself well to being backup to produce other bolder flavors!

 

  • Cinnamon  

This spice is found in about every pantry and if you intend to bake it is always a must. Cinnamon can add that missing flavor when you are subbing ingredients in paleo baking. Not to mention, you can’t have fall treats without cinnamon!

 

  • Ginger 

Looking for just a mild hint of ginger, dried and ground ginger powder works great. Ginger can help you accomplish the Asian flavor base that you are looking for to recreate your favorite takeout dishes in paleo form.

 

  • Rosemary  

Both dried and fresh rosemary is always delicious when paired with meat. Especially chicken! No need for processed seasonings with this basic ingredient in hand. Rosemary lends itself well to grilled meats and vegetables.

 

  • Oregano 

Having oregano on hand is key to accomplishing many of the traditional foods that we become accustomed to eating growing up. It is also very versatile. While you may only think of adding it to marinara and garlic bread, it also works well in sauces, roasted vegetables, and grilled meats. Oregano in Mexican and Mediterranean dishes helps to accomplish the complex flavors.

 

  • Cayenne

A must for all kitchens is a little something spicy. Cayenne adds a good bit of heat or just a small amount to kick up the other flavors in a dish. Cayenne pepper acts as the main source, yet can be transferred into Cayenne powered for a more flavorful meal.

10 Foods that Fight Inflammation

10 Foods that Fight Inflammation
Inflammation occurs when the body is fighting off harmful stimuli, such as pathogens, damaged cells, and irritants. Inflammation is the body tissues natural response to such situations. In some diseases, such as arthritis, the body’s immune system triggers an inflammatory response. When the body triggers an inflammatory response without any pathogens to fight, it is an autoimmune disease. The immune system begins to cause damage to its own tissue and the body responds as though tissues are infected or somehow abnormal. Inflammation is also suspected to play a role in obesity, heart disease, and cancer. Consuming foods that are high in saturated fats and sugar, can also increase inflammation. Anti-inflammatory agents can be found in many foods that we consume relatively often without even knowing they contain anti-inflammatory properties.

 

1.) Fish
Fatty fish that are high in omega-3 fatty acids have been shown to help reduce inflammation. The EPPA and DHA in fish such as salmon, mackerel, sardines, and tuna can all help to reduce inflammation in the body and lower a person’s risk for cancer, heart disease, autoimmune disease, and asthma. Omega-3 fatty acids are believed to slow down the growth of plaques in the arteries, thus reducing inflammation in the body, according to WebMD. When introducing more fish into your diet is always good to consider the cooking method. Deep frying fish isn’t as beneficial as grilling or broiling. If fish just isn’t on your palate, a good alternative is fish oil supplements, which have been linked to many medical benefits.

2.) Beets

Beets contain a healthy dose of betaine that helps to combat inflammation. Beets also have a number of other benefits, such as, boosting your stamina and lowering blood pressure and are becoming known as a superfood. They are packed full of beneficial vitamins and minerals. Beets contain Betalain, which gives beets their identifying color, have been demonstrated in cutting down inflammation, as well as stiffness and are powerful anti-oxidants according to, Self-Growth. Beets can be cooked, pickled, turned into juice, and as of recently, you can purchase a beet powder supplement to drink or add to smoothies.

3.) Tofu

Tofu and other foods that are made of soy can help to reduce inflammation in the body. Soy is packed full of Omega-3 fatty acids that combat the inflammation. Soy-based foods such as tofu, miso, and edamame are all good sources to fight inflammation. Soy protein has been shown to reduce pain and swelling in joints. Tofu can be purchased in most produced departments for use in recipes or smoothies, it can also be purchased in the form of vegetarian dishes that are prepared and ready to cook.

4.) Tomatoes

Lycopene, a natural carotenoid found in tomatoes is believed to have various health benefits. One of the benefits of tomatoes that is believed to be the source of its health benefits is its protective ability to down-regulate the inflammatory response. This includes a release of pro-inflammatory inhibitory response, such as reducing reactive oxygen species and the release of pro-inflammatory cytokines. Studies also suggest that the lycopene found in tomatoes exhibits anti-inflammatory activity through induction of programed cell death in active immune cells. Most of us consume tomatoes in some form or fashion on a daily basis. But it probably wouldn’t hurt any of us to eat fresh raw tomatoes more often.
 
5.) Almonds
Almonds, like any other anti-inflammatory foods, are full of omega-3 fatty acids. They are also packed full of magnesium, monounsaturated fats, copper, alpha-tocopherol and phytonutrients. It is believed that the combination of all of the nutrients in almonds work together to decrease inflammation in the body and prevent chronic disease. Almond milk is a good option for those who are looking to be more health conscious, but aren’t such fans of eating nuts; and it is a great alternative to cow’s milk that can be easily made at home with no additives.
6.) Garlic
Garlic is often sought for its medicinal properties and has been suggested to have both cancer-preventative potential anti-inflammatory properties, according to the NCBI. It is thought that garlic elicits anti-inflammatory and anti-oxidative responses in the body to help fight against diseases. Research has found that garlic prevents inflammatory cytokines from developing and increases its anti-inflammatory benefits when it has been heated.

7.) Olive Oil
Olive oil is believed to have anti-inflammatory abilities similar to those of ibuprofen, according to Paul Breslin PhD.  Studies have shown that a compound in the oil, oleocanthal, stops the production of pro-inflammatory COX-1 and COX2 enzymes. Inhibiting the pro-inflammatory enzymes impedes the production of chemical messengers that cause pain and inflammation. Though, guzzling a bottle of olive oil isn’t going to kill a headache. Consuming a healthy dosage in your daily diet could have the same long term effects on the body as taking an aspirin a day.

8.) Blueberries
Blueberries are rich in antioxidants, known as anthocyanins, that fight inflammation. Blueberry’s increase anti-inflammatory cytokines and protect your body against inflammation and free radicals. Blueberries are believed to have more antioxidant value over any other berries. Blueberries are a quick and easy way to introduce antioxidants and anti-inflammatory agents into your body naturally.

9.) Kale

Kale is full of vitamin K, vitamin A, vitamin C, vitamin B6 and Vitamin E; as wells as many minerals such as, copper, calcium, potassium, iron, and magnesium. 100 calories of kale contain 30 percent of the recommended omega-3 fatty acid daily recommended consumption. Vitamin K is believed to be the nutrient responsible for regulating our body’s inflammation. While kale may not seem like the most appetizing food, it is easily hidden in green smoothies and when roasted makes a great chip.

10.) Pineapple

Possibly one of the most well-known foods for aiding in the reduction of inflammation is pineapple. Athletes have long used it to aid in healing after injuries. The high content of bromelain is what gives pineapple its anti-inflammatory properties. It is believed that pineapple juice may reduce inflammation and reduce the swelling of soft tissue injuries.

Eat These Foods High in Magnesium for A Better Body

Foods Rich in Magnesium
Foods Rich in Magnesium

Magnesium or (Mg) is one of the most important macro-minerals needed for human function. Without it, we’d lose our ability to move, to digest food, and think straight. It’s naturally present in many of the foods we should be eating every day, such as nuts, leafy greens, and soy-based products. Unfortunately, most people aren’t getting enough of this mineral in their diets these days because of intensive farming, poor soil quality, and eating too many foods that have been extraneously processed and refined. To ensure that you’re getting enough Mg in your diet, eat whole foods and take a chelated Mg supplement. When you increase the mineral levels in the body you’ll reap the benefits of this important substance.

#1: High Magnesium Intake is Good for Your Heart
A study performed by Harvard’s School of Public Health found that an adequate intake of magnesium can prevent high blood pressure. Other studies found that the nutrient also lowers established cases of high blood pressure. Not only that, when given intravenously, Mg decreases the risk of death after a heart attack!

#2: Solves Constipation Issues
Studies show the diets low in water and Mg are associated with constipation. Mg-based digestive aids, such as Milk of Magnesia, have long been used to treat moments of acute constipation.

#3: Diets Low in Magnesium Cause a Decrease in Bone Strength
The American College of Nutrition reviewed several popular studies and noted that a diet low in magnesium correlates with poor bone health. A decrease in bone strength, volume, and development was found in people with diets low in the mineral.

#4: May Solve Your Migraines
Both clinical evidence and established studies lead Dr. Alexander Mauskop, head of the New York Headache Center, to believe that magnesium has a strong influence on migraine headaches. He believes that the mineral can both prevent and treat these headaches. Magnesium is an inexpensive and safe alternative to the usual migraine treatments.

#5: A Diet Rich in Magnesium Decreases Anxiety and Depression
In 1996, studies began finding a correlation between depression and low Mg levels in clinics. Current studies confirm these findings and also have found that magnesium can improve acute anxiety!

Ensure That You’re Getting Enough
Take a high-quality, chelated Mg supplement, eat whole foods rich in this mineral, and make sure that you’re getting at least 400mg of dietary magnesium daily. If you’re interested in more information, contact your healthcare professional or a Registered Dietician.

What Foods Are High in Mg?

• Fish, especially Atlantic Cod and Salmon
• Dark Leafy Greens
• Greek Yogurt
• Avocados
• Dark Chocolate
• Nuts especially Cashews and Almonds
• Pumpkin and Sesame Seeds