Page 7 - ROOT by Brock SeptOct-2020

MIC S & MAC S: MAGNESIUM
Magnesium is an essential mineral that is found body and provides support in boosting the Source:
in and used by the body, mostly in the bones. It immune system. Since sources of magnesium www.healthline.com/nutrition/10-foods-high-in-
is present in several foods like green vegetables, are abundant in foods, supplementation magnesium#section9
nuts, seeds, legumes (dried beans), and whole of magnesium is not usually necessary.
grains. As a general rule of thumb, anything

that contains fiber usually contains magnesium. FOODS THAT ARE EASY TO CONSUME AND WILL

Foods containing refined grains will be fortified OFFER A SIGNIFICANT DOSE OF MAGNESIUM:

with magnesium since the refining of the grain
removes the magnesium.
Avocados Tofu Fatty fish
There are several benefits to eating foods (salmon,

Seeds
Nuts
high in magnesium. Magnesium contributes (cashews, almonds, (pumpkin, chia, flax) mackerel, halibut)
to bone health, improved cardiovascular Brazil nuts) Bananas
health, premenstrual syndrome, and may Legumes Whole grains Leafy greens
help with anxiety. Ultimately it plays a role
in hundreds of enzyme reactions in the

From the Kitchen:

CHOPPED APPLE AND QUINOA SALAD

Yield: 6 Servings
INGREDIENTS:
• 4 cups mixed salad greens, like spinach or
arugula, chopped or whole
• 2 cups Granny Smith apples, grated
or chopped
• 2 cups carrot, grated or chopped
• 2 cups quinoa, cooked and cooled
• ¼ cup fresh parsley, minced

• ⅓ cup apple chutney
• Salt, to taste
• ½ cup almonds or walnuts, chopped,
optional

PREPARATION:
Divide the greens on six serving plates.
Combine all the ingredients in a mixing
bowl and toss until well combined.

Serve immediately over the greens. Top
with nuts, if desired.

Calories 224, Carbohydrates 38g, Dietary Fiber 5g,
Added Sugars 10g, Cholesterol 0g, Fat 5g,
Saturated Fat 0.8g, Sodium 31mg