20.11.2024
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By Innerflow.
There is a growing body of research that shows vitamin D and magnesium as having positive impacts on mental well-being. In this article, you will find two delicious and easy recipes that include magnesium and vitamin D and therefore can help enhance your diet and well-being.
Reading Time: 3 minutes
Vitamin D and magnesium are examples of a vitamin and a mineral that can positively impact mental well-being. This is because both are essential nutrients in producing serotonin: a chemical that helps to regulate mood, sleep, digestion, bone health, and more through sending messages between your brain and body. Additionally, vitamin D enhances the expression of tryptophan, a gene crucial in serotonin production, and magnesium binds to the glutamate receptor site, stopping glutamate from binding in access and causing negative feelings. Below you will find two delicious and easy recipes that are rich in magnesium and vitamin D.
They can both be yummy ways to improve your routine and well-being!
Simple and Delicious Avocado Toast that is packed with Magnesium
A perfect meal or snack throughout your day to give you the boost you need!
- 1 avocado (≈58 mgs of magnesium)
- 2 pieces of your favorite whole grain bread (≈28 mgs of magnesium)
- A handful of spinach (≈24 mgs of magnesium)
- Pickled Red Onions (probiotic and digestive benefits)
- A dash of olive oil and fresh lemon juice
- Salt and Pepper
- Red Pepper Flakes
- Add, if preferred: 1 egg (≈4.1 µg of vitamin D)
Start by toasting your bread. As your bread is toasting, mash together the avocado, olive oil, lemon juice, and desired amount of salt, pepper, and red pepper flakes. Once bread is toasted add your avocado mixture on top. Finish by adding a handful of spinach and pickled red onions on top and enjoy!
If desired, you can add an egg, cooked however you’d like, to get a strong source of vitamin D and protein.
The Perfect “Everything Smoothie” with Vitamin D and Magnesium
It can seamlessly fit into your day – let’s get to this easy recipe!
- ¼ cup (60 ml) soy milk or milk alternative
- ¼ cup (35g) red grapes
- ¼ medium orange, peeled (≈ 60-83 mgs of vitamin D)
- ¼ cup (35g) pineapple
- ¼ cup small (15g) carrot
- ¼ cup (7g) fresh spinach
- ¼ cup (45g) frozen peach slices
- ½ cup (75g) frozen strawberries
- ¼ medium (25g) frozen banana, peeled (≈ 27 mgs of magnesium)
Begin this recipe by allowing your frozen ingredients to thaw at room temperature for 10 minutes or so before blending. Once you have thawed the frozen fruit, start by adding all the ingredients into a blender and secure the lid. Once the lid is secure, start the blender at the lowest level and gradually increase to the highest speed. You should want to blend for 1 minute, or until you reach desired consistency.
Both recipes can be a wonderful solution to make during your daily busy routine without missing a proper intake of magnesium and vitamin D.
We hope you enjoy them!
