April 2020

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Eat These 6 Magnesium Rich Foods (You Probably Need it) - Thomas DeLauer

Magnesium, Background
 
Recommended dose: RDA is ~400 mg/day, but 600 mg/day is better. 

Ideally, you get your magnesium from whole foods (more below). 

Avocado

One avocado has about 70 mg of magnesium. This may not sound like a lot, as it’s only about 20% of your RDA (and you won’t eat five avocados per day), but it still makes a fair contribution to your magnesium intake. Since avocados are otherwise ridiculously healthy (and so versatile), they are definitely a magnesium food to incorporate into your diet. Read more here: https://mdlingo.com/10-nutrition-and-....

Leafy Greens

This one isn’t particularly interesting or creative, but it is important. All leafy greens, like spinach and kale, are packed with magnesium. Why? Because magnesium is the central atom in chlorophyll, the pigment that carries out photosynthesis and gives plants their green color! In effect, darker green = more chlorophyll = more magnesium. 

2.5 cups of cooked spinach contains 100% of tour RDA of magnesium. 

Chlorella 

You may not have heard of this organism, but the chlorella algae contains more chlorophyll than any other known plant species (and about 10-times as much chlorophyll as the spirulina, if you’re into your algae)!

Tuna & some fatty fish

3.5 oz/ 100 g can of tuna contains 65 mg of magnesium, which is not bad for an animal protein source. That means one 6 oz tuna steak fulfills one-quarter of your RDA.

Some fatty fish, including mackerel and salmon, are also rich in magnesium. These foods, being lower on the food chain, also contain less mercury. 

Pumpkin seeds & flaxseeds 

A single 1 oz serving of pumpkin seeds or flaxseeds contain 140 - 160 mg (greater than one-third RDA) of magnesium… need I say more?

Dark Chocolate

65 mg per 1 oz; but who eats just 1 oz of dark chocolate?!?

8 Tell Tale Signs of a Magnesium Deficiency: 
https://www.youtube.com/watch?v=gkgNt...

Fasting Guides

How to do Intermittent Fasting: Complete Guide: https://www.youtube.com/watch?v=LLVf3...

Complete Women's Guide to Intermittent Fasting: https://www.youtube.com/watch?v=VNWhS...

Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions: 
https://www.youtube.com/watch?v=S5W1X...

Fasting Guidelines: What You CAN and CANNOT Drink: https://www.youtube.com/watch?v=0gyti...

Intermittent Fasting over Age 40 : The Complete Guide: https://www.youtube.com/watch?v=njM2s...

Keto Guides

How to do a Keto Diet: The Complete Guide: https://www.youtube.com/watch?v=sBw2r...

Keto Over Age 50 - Instructional Guide: https://www.youtube.com/watch?v=lolUw...

Full Beginner Keto Meal Plan: Exactly What to Eat: https://www.youtube.com/watch?v=Z15Z1...

Nicholas Norwitz - Oxford PhD Researcher and Harvard Med Student: 
https://www.dpag.ox.ac.uk/team/nichol...