Magnesium - Nuts (especially almonds), seeds, whole grains, and leafy greens such as spinach, rocket, watercress and kale.
- Fleur Missaghian
- Mar 20
- 2 min read
Updated: Aug 8
Hi there gorgeous! Welcome to the first day of 19 messages of support and love for you in Spring 2025! This series of emails will include options for meat and fish eaters, vegetarians and vegans alike and seeks to encourage you to eat a diversity of plants (which help feed and populate our gut microbiome). You may have heard Professor Tim Spector advocating eating between 20- 30 plant foods a week in the Zoe podcasts to maximise the diversity of species in your gut. In the coming 19 days I will share wonderful recipes that will contribute towards this number as you 'eat the rainbow'! Add a mixed leafy green salad (avoiding iceberg lettuce that has little polyphenols and including more dark leafy greens such as rocket, watercress and spinach in your salads) to your lunch and nuts and seeds to morning porridge and you'll already be halfway there!
Relax your muscles and manage stress with Magnesium!
Magnesium is crucial for muscle relaxation, energy production, and maintaining normal heart rhythm. It also helps in regulating blood sugar levels and supports a healthy immune system. Magnesium is one of the 3 key vitamins we need to help us manage stress in our day-to-day lives (the other 2 are B Vitamins and Vitamin C) as they are used in large quantities by the adrenal glands. Low levels of magnesium and B vitamins may contribute to difficulty coping with stress, fatigue and poor sleep.
Sources: Nuts (especially almonds), seeds, whole grains, and leafy greens such as spinach, rocket, watercress and kale.
Recipe: Prepare a Green Smoothie! Blend spinach, banana, almond milk, and a tablesppon spoonful of chia seeds (wait about 5 minutes before 'eating' - yes do chew your smoothie! So that the chia seeds have time to expand into a gel-like substance that contains fibre). A healthy pick-me-up! Here’s a tasty recipe from themindfulhapa.com that includes peanut butter too (for those with nut allergies - you can use pumpkin seed butter instead).
Also Resistant starch is a prebiotic fibre, fermented by bacteria in the colon, producing short-chain fatty acids which it is believed help to improve glucose tolerance the following day. It assists greater mineral absorption, especially of calcium and magnesium; promotes bowel regularity; improves insulin sensitivity; creates satiety; helps lower cholesterol and triglycerides; promotes friendly bacteria, suppressing unfriendly strains and is associated with less fat storage after a meal. Under-ripe bananas, beans, starchy foods (such as pasta, potatoes and rice) that are cooked, cooled down and then reheated
and whole grains all contain resistant starch.
Have a wonderful day - and remember to eat the rainbow!
Be honest, be wise, be patient! Fleur :)
---------------------------------------------------------
As a Nutrition Advisor and Coach I am available for 1:2:1 personal nutrition coaching - to support you to cope better with stress, to assist you with weight loss, digestive issues and insomnia. Get in touch - first 20 minute session is free. All sessions currently discounted!
Comments