This week, we have focused on the micro nutrient; Magnesium. As you may remember, magnesium is the 4th most abundant mineral in the body. Magnesium is essential for over 300 enzymatic reactions, and individuals with ADHD are more likely to have lower levels of magnesium. The symptoms of inadequate magnesium levels are similar to the symptoms of ADHD. How much magnesium do you need to meet your daily needs? The answer is 400 mg, according to the USDA recommendations. Now that you know the importance of getting enough magnesium in your diet, especially if you have ADHD, here are some sources of magnesium to help you maximize your magnesium intake.
8 Ways to Maximize Your Magnesium Intake:
- Seeds: Pumpkin Seeds have 151 mg of magnesium in a 1 ounce serving. Sesame seeds contain 98.3 mg per serving.
- Nuts: Almonds, peanuts, and cashews all contain at least 60 mg of magnesium per serving.
- Dark Leafy Green Vegetables: Kale, baby spinach, swiss chard, and collard greens all contain magnesium. Here is a spinach recipe that I am looking forward to trying, because who doesn’t love ice cream? This Mint Chocolate Chip ice cream is from The Nutritionist Reviews and contains spinach banana, mint and protein powder to boost the nutritional content.
- Avocado: Another reason to love this source of healthy fats, avocados contain 43.5 mg of magnesium. Try spreading avocado on toast or add it to your eggs.
- Bananas: This versatile fruit offers 60.8mg of magnesium. You can freeze them and use them to make breads, add them to a smoothie, or my favorite add peanut butter or almond butter for even more magnesium. Try these Flourless Peanut Butter Chocolate Chip Muffins that use banana instead of flour.
- Soybeans: these contain 108 mg of magnesium. Add these to your salad for a magnesium and a protein boost.
- Buckwheat: 67.4 mg Try substituting regular flour for buckwheat flour
- Fish: Mackerel, Wild Salmon, Halibut, and Tuna contain at least 50 mg of magnesium and they are all sources of Omega-3 fatty acids.
Be sure to check back over the weekend for a great make-ahead recipe and meal prep tips. Thanks for reading!
Until Next Time,
The Distracted Dietitian