Tuesday, 30 May 2017

The Ugly Truth About Vegetable Oil and How You Can Avoid It.

Is oil healthy or unhealthy?

If you’re like most people, your answer will be unhealthy.

We associate oil with fat, and worry that it will make us gain weight. We think that too much oil can cause all sorts of harmful diseases.

That’s somewhat true, but it doesn’t give us the full story.

Most of the negative views we have around oil are based on highly-processed vegetable oils, which are often used in fast food, restaurants, and convenience foods.

While these vegetable oils can be bad for you, they’re not the only options.

Read on to find out exactly what’s wrong with vegetable oil, and what you should use instead.

Wait…what’s wrong with vegetable oil?

There are various different types of vegetable oil, which include:

  • Corn
  • Sunflower
  • Canola
  • Soybean

Unlike more natural oils, which can be obtained by pressing, vegetable oils are obtained through a complex chemical process.

This process involves heating seeds to high temperatures, processing with a petroleum solvent, adding acid, and using deodorising chemicals. [1]

Doesn’t sound that appealing, does it?

It’s been shown that cooking with vegetable oils can release toxic chemicals which have been linked to cancer, heart disease and dementia. [2]

Many vegetable oils contain large amounts of trans fats, which are linked to obesity and various diseases, including cardiovascular disease. They can also increase your risk of conditions like asthma and eczema. [3]

Is this putting you off oil altogether?

Don’t despair.

We’ve listed plenty of healthy, delicious alternatives to vegetable oil below.

How do I know which healthy oil I should use?

If you’re looking for a healthy fat to replace vegetable oil, you’re in the right place.

The oils below each have different benefits, and can be used in cooking, frying, baking, salad dressings, and more.

Read on for full details on each healthy fat.

1. Olive oil

Olive oil is pressed from whole olives, and is available in a few different varieties.

Extra virgin olive oil: Has a fruity taste, is low in acid, and is ideal for drizzling onto salads.

Virgin olive oil: Has a pleasant taste and is fairly low in acid. Can be used for cooking or in salads.

Olive oil: A blend of refined and virgin olive oil. Less flavourful than the other options, suitable for all purposes.

Olive oil has many health benefits, including: [4]

  • Helping protect against heart disease
  • Helping prevent strokes
  • Anti-inflammatory properties
  • Anti-bacterial properties

For the greatest health benefits, choose extra virgin olive oil.

2. Coconut oil

Coconut oil is becoming really popular, and it’s easy to see why. It contains healthy fats called medium-chain fatty acids, which are:

  • Easy to digest
  • Converted to energy, rather than stored as fat
  • Anti-fungal and anti-microbial

There’s evidence to suggest that coconut oil can help keep the liver healthy, reduce the risk of heart disease, and boost the immune system. [5]

3. Avocado oil

Avocado oil isn’t just trendy – it also has some really unique health benefits. [6]

These include:

  • Being high in vitamin E
  • Helping your body to absorb nutrients
  • Reducing inflammation
  • Lowering blood pressure

Avocado oil has a unique flavour and is ideal for creating tasty salad dressings.

4. Sesame oil

Sesame oil is a healthy alternative to regular vegetable oils, and it’s commonly used in Chinese and Japanese cuisine.

The benefits of sesame oil include: [7]

  • Promoting healthy skin and hair
  • Keeping the heart healthy
  • Improving circulation and metabolism
  • Helping bone growth

5. Flaxseed oil

Flaxseed oil is pretty special, as it’s loaded with omega-3 fatty acids. Since these acids are usually found in fish, it’s a great option if you’re vegetarian or vegan. [8]

Flaxseed oil can also:

  • Help weight loss
  • Reduce digestive problems
  • Increase collagen production
  • Reduce eczema

Although healthy oils can be good for you in small amounts, it’s still important to watch your intake. Too much of any type of oil can be bad for the body, so be sure to stick to recommended daily amounts.

You don’t need to give up oil to be healthy – just choose wisely.

Featured photo credit: Huffpost via huffingtonpost.com

Reference

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You're Paid to Work, Not to Endure Verbal Abuse. Don't Be Intimidated

As adults, most of us don’t have to deal with the same kind of bullying and verbal abuse we might have faced as kids, but this kind of abuse does happen in the workplace fairly regularly.

A 2014 survey from the Workplace Bullying Institute [1]found that 27 percent of all American workers are being bullied at work or have been in the past, and 21 percent have witnessed episodes of verbal abuse against co-workers.

In all, more than 65 million Americans have been affected by bullying at work.

What Defines Verbal Abuse at Work?

Verbal abuse is one part of workplace bullying, which can also include sabotaging a person’s work to prevent them from doing what they are supposed to be doing at work. Taking just the verbal piece, abuse is defined as language that is intimidating, threatening or humiliating.

It may or may not include yelling, cursing, insulting or mocking the victim. This abuse may be tied to sexual harassment or not.

How Do You Know You’re Being Verbally Abused?

One reason it can be difficult to pin down what is abusive behavior — and to get the bully punished — is because people with different personalities have different levels of tolerance for teasing, gossip or sexual jokes. One person might be OK with it while another dreads coming to work and is ready to quit over the same situation.

There is clearly a difference between blowing off steam and complaining about work or your co-workers and being abusing to the point of harassment. But the difference can sometimes be hard to pin down.

You might begin to call the behavior verbal abuse when it regularly affects your attitude and performance [2]at work. If you are dreading work and obsessing about what might happen there in your off hours, that can be a sign. Other changes like higher blood pressure when around the abuser, feelings of shame or guilt or not wanting to do things you once enjoyed can all be effects of abuse in the workplace.

Why Do People Abuse Others in the Workplace?

If there’s such a thing as an average abuser, most are men in positions of power above the person they are abusing. Fifty-six percent of the bullies in the Workplace Bullying Institute survey had authority over their victims, and 69 percent were men (60 percent of targets were female).

An abuser often has a group of friends [3] who may egg him or her on or who serve as witnesses to the abuse. These people will often laugh and try to make the abused person feel like the verbal abuse was all a joke that they shouldn’t be so sensitive about. But sometimes abusers will wait until they are alone with their victim so there is no proof of the abuse.

Either way, as with a lot of bullying outside the workplace, this verbal abuse is often related to the abuser wanting to feel more powerful and in control. They’ll abuse people they feel are weak in some way and use that person to make them feel better when they are under stress or in other situations when they feel the need to control someone.

Why is it Important to Understand Workplace Abuse?

Even if it’s not happening to you right now, it’s important to understand workplace abuse and what can be done about it so that you can support other people who might be in that situation or know what to do if it happens to you.

The most important thing to know is that there is no law against bullying or verbal abuse in the workplace in the United States. But that doesn’t mean you have to suffer in silence.

Bullying can and often does rise to the level of harassment or creating a hostile work environment, which can be documented and presented as a formal complaint to a superior or to human resources.

How to Deal with Verbal Abuse at Work

The main thing you need to understand first is that the verbal abuse and bullying you are experiencing is not your fault. It’s not because you’re bad at your job and usually doesn’t have much to do with you at all.

Second, recognize that what is happening to you is not normal, and it is abuse. Don’t say “oh, she’s just having a bad day” or “he has a bad temper” to excuse the behavior.

Begin by trying to talk to the abusive person about their behavior. Tell them you don’t like it when they talk that way and you feel they are being abusive. They may laugh it off, or they may take you seriously.

Some people secretly tape their abuser and play the tape back to them to show them their behavior, which they might not even fully realize they are doing.

Check your employee handbook for next steps. While there’s no state or federal law against bullying, your company may have respectful workplace policies in place or a procedure for dealing with harassment.

Document what’s been happening if you can so it doesn’t become a he said, she said battle.

But be aware of the possibility that you won’t be believed or supported by people who should be on your side. The company may feel the superior is more important and try to protect them even when they are in the wrong. Sometimes the only answer to verbal abuse in the workplace, unfortunately, is finding a new job or transferring away from that person.

Also consider getting help in the form of therapy, talking to a trusted friend or seeking out stories of people who have survived workplace abuse. It always helps to know that you are not alone.

Reference

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Take This Resilience Test to Know Yourself Well Before the next Big Challenge Comes

The song by Big Sean, ‘Bounce Back’ has been stuck in my head lately. The catchy hit starts off with, “Last night took an ‘l’ but tonight I bounce back.” Popular songs aside, how well do you bounce back when you take a loss? I know sometimes I experience something challenging, and I let it ruin my entire day. Sometimes I let it ruin my whole week.

Resilience, as a term, means to recover from something difficult. Bonus points if you recover quickly. For some career fields, like engineering, there are resilience tests and measurements to make sure the structures will survive despite challenging weather. But what about us? Is there a test we can take to determine how we will weather the storms in our lives?

I’m glad you asked! The quiz provided at the end of this article will help you gauge where you stand with resilient behaviors. It’s a great thing to know so that you can face any situation with more confidence, knowing how you are hard-wired to respond to things. And isn’t that half the battle? If you can take the guess work out of something, you eliminate fear of the unknown.

I like to think I’m pretty resilient, but if I really think about it, I don’t know that I am. So I took the quiz, too. It’s pretty straight-forward; just read the sentence and select if it’s very inaccurate, moderately inaccurate, neither accurate nor inaccurate, moderately accurate or very accurate.

After taking the test, I found that I scored fairly high in all categories, thus proving I am decent at persevering!

So what about you? Where do you think you’ll rank on the perseverance spectrum? After taking the test, were you surprised by your results? Make sure to share with your friends to see who in your group is best at weathering those storms!

Take the test here

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Want to Organize Your Messy Life? Take Up This 30-Day Challenge

Becoming a minimalist takes dedication. Simplifying your life isn’t easy and requires careful thought and consideration. What can you live without?

Where do you even begin? Here are several challenges you can commit to for 30 days to get you on your way to becoming a minimalist.

Day 1: Define what minimalism means to you[1]

Does it mean carrying a 0 balance on your credit cards? Living without cable TV or WiFi? Have one less car or now cars? Does it involve giving your most prized possessions away to charity in order to lead a simpler life free of clutter?

Day 2: Figure out the areas in your life you can simplify

Start with your bedroom for example. Do you have too many blankets, pillows, and clothes lying around? Start by clearing this area of your home. Perhaps limit the decor and comforters. Buy a simple yet comfortable mattress[2]that really doesn’t need a lot of added items like mattress toppers.

Day 3: Declutter common areas

Your living room, kitchen, garage, and bathrooms.

Day 4: Declutter social media

Do you have so many contacts on your iPhone that you don’t even know where half of them came from? It’s time to minimize your contacts. This goes for emails, friend lists, and social networks. What can you do without here?

Day 5: Downsize your living space

With all the new room, you might consider downsizing to a smaller house or apartment.

Day 6: Limit your subscriptions

Think of all that you’re subscribed to. Can you do without these or limit them? You’re minimizing this area of your life while saving.

Day 7: Get rid of clothes you haven’t worn in two years

If you haven’t worn it in the past two years, do you really want it?

Day 8: If you carry a purse or backpack, clean it out

We know that old squished Snikers bar and old receipts aren’t doing you any good.

Day 9: Evaluate your grocery shopping habits

If it’s been sitting at the back of your fridge for over a month, chances are you didn’t really need it in the first place.

Day 10: Limit the hours you’re connected to your digital device

You may be surprised of all the creativity that comes with ditching your device.

Day 11: Give your books away after you’ve read them

This is a quick way to prevent clutter and do a friend a favor.

Day 12: Minimize events on your calendar

Find a healthy balance.

Day 13: Clean out your makeup drawer

It’s probably unsanitary to keep makeup longer than three months anyway.

Day 14: Eliminate useless items in your car

We all need a little help in this department.

Day 15: Simplify your morning routine

The plus side is getting to sleep in longer.

Day 16: Give away old DVDs you know you’re never going to watch

They’re really just collecting dust by now.

Day 17: Eliminate old broken dishes

Those old college cups just won’t do it anymore.

Day 18: Eliminate the junk food like you did your junk drawer

Just imagine all the toxins you’re eliminating.

Day 19: Delete all those selfies on your phone

Just old photos and screenshots in general.

Day 20: Go for a walk without your phone

Take in the scenery.

Day 21: Create a relaxing space at home and in your office

Now you’re starting to live like a real minimalist.

Day 22: Eat and go to sleep at the same time every day

You’ll feel great.

Day 23: Eliminate worn out socks and underwear

More space. Less clutter.

Day 24: Definitely shred old mail

No one needs extra paper floating around.

Day 25: Delete apps

You probably have ones you never use.

Day 26: Donate old coats and scarves that haven’t seen the light of day in years

You’re doing a nice thing for those in need.

Day 27: Throw away those old nail polishes that have dried out

You’ve probably got a few you don’t need anymore.

Day: 28 Eliminate the useless products under your bathroom sink and don’t buy more

Everyone’s got old hair products we never use.

Day 29: Throw way those old vitamins and medicines

Opt in for a healthy smoothies[3] with all vitamins you need.

Day 30: Definitely eliminate those old dusty magazine you never read

The bottom line is figuring out what is truly adding value to your life and what isn’t. It’s no easy task but this minimalist 30-day challenge will help get you started. If you master the first 30 days, try going for 60.[4]

Reference

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Everything You Need to Become a Negotiation Expert (from Major Strategies to Small Tricks)

Have you ever walked away from a conversation feeling as though you didn’t represent your wants and needs? If so, you may need to refine your negotiation skills.

In theory, negotiation should be easy. You ask for something, and the other person responds with a “Yes” or “No.” In reality, it’s trickier than that. This is because negotiation is not a single skill. You need to be aware that negotiation occurs in several distinct stages in order to stand the best chance of getting what you want. It is essential that you prepare what you need to say in advance, that you take part in a reasonable discussion concerning the issue, that you clarify the goals of each party, find a “win-win” situation, reach a final agreement, and then decide on a course of action[1]. Therefore, you a re going to need to draw on your patience, problem-solving abilities, and interpersonal skills.

Although it is a complex set of skills that takes practice to master, learning how to negotiate will improve your life in many ways. You will be able to set out your arguments in a clear, concise manner without becoming overly emotional. You will be able to work with others to find the best solution for all parties. This applies to both your professional and personal life. In turn, this will decrease your stress levels, reduce feelings of resentment, and enhance your quality of life.

Follow the steps below to become a successful negotiator:

Consider whether you need to use integrative or distributive tactics[2]

In a distributive situation, there are a finite amount of resources available to all parties, and the aim is to divide them fairly. For example, a seller and a customer may be negotiating the price of an item. In such a scenario, you should try and let the other side make the initial offer, because this lets you know immediately what they will sacrifice. You can also present alternatives to sway them one way or the other. For instance, if you are the buyer, tell them about their competitor’s products. Such negotiations are usually reserved for isolated, one-off agreements.

In an integrative negotiation, there is a chance that everyone involved could benefit from coming to a mutually beneficial agreement. For instance, three members of the same household may be negotiating how the chores are divided. Set out your priorities, and ask that the other parties do the same. Establish what is most important for each individual, and talk through all realistic solutions before arriving at an agreement.

Become a great listener

The most important skill in negotiation is to listen[3]. Let others finish their sentences before jumping in. Talking over others will only lead to frustration. Even if you think you know what they are going to say, always give them the opportunity to put their ideas across. If you are not quite sure what they are trying to communicate, paraphrase their sentences back to them followed by, “Have I understood you correctly?”

Get creative when coming up with potential solutions

It can be hard to come up with solutions that benefit all parties. Allow yourself time to come up with new ideas. If everyone gets stuck, suggest a half-hour break. During this time, everyone should write down as many potential solutions as possible. This exercise can help jump-start a stalled negotiation.

Learn about the other side

Before beginning a tough negotiation process, uncover as much information as possible about the other parties. How have they negotiated in the past? What are their short and long-term goals? This will help you prepare to deal with the tactics they may use.

Consider the “why,” not just the “what”

You should not only have a good idea of what it is you want, but why you want it. Be prepared to spell out your ultimate motives, as this can make your arguments more persuasive. For example, rather than merely asking your employer whether you can change your working hours, explain that you are making this request in order to spend more time with your young children or get them to school in the mornings.

Follow these tips and you are bound to enjoy better results when bargaining with other people. Negotiation does not have to be frustrating or stressful if you approach it properly.

Reference

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How to Overcome a Trauma and Be Even Stronger Than Before

Trauma. For some, the word conjures up images of the emergency room and doctors. For others, they recall the time their parents first yelled at them. And for others, it was learning their spouse wanted a divorce. Trauma is experienced by everyone, in different ways. I once heard there is no measuring tool against which to compare trauma; it is not a contest and you cannot compare your hurt to someone else’s. That advice has always remained close to my heart because of its truth.

Trauma is a part of life. But so is recovery.

Trauma, as a general term, is difficult to grasp, and yet 70% of adults in the US have gone through some kind of trauma. Of those individuals, 20% developed post-traumatic stress disorder (PTSD) [1].

Despite its consistency in all of our lives, trauma is not the same for everyone. I recently changed jobs, and it was stressful and hard and incredibly scary. I had to make this change because my fiancé and I were moving to a different state. This meant we both had to make these career changes, yet I was the only one truly freaking out about it. Why? Because for me it was traumatic. For my fiancé, it was an adventure.

Take for instance, divorce. I know plenty of people who married the person they were sure would be ‘the one,’ only to file for divorce shortly thereafter. For a handful of my friends, this was no big deal. I heard a lot of, “We just should have remained friends. But it’s all fine; there are no hard feelings.” This was a great outcome and of course an ideal one. But for my other friends, their divorce was life-altering. Life-shattering, even. For them, this meant a huge failure and it was joined by fear. Fear of dating again, fear of rejection and fear of trusting him/herself to choose the right partner next time.

The important thing to note is that the areas in which we are less resilient do not make us weak people. It makes us human. Maybe you turn into a baby when you have a cold, but when you broke your ankle, nothing could keep you down. This doesn’t mean breaking an ankle is no big deal, but rather that you are more resilient in the face of injury than sickness.

You don’t have to be strong because you have a cold but your aunt has a terminal illness

Regardless of what you find to be traumatic, it’s important to know yourself. Remember that it isn’t a competition; you don’t need to compare your broken ankle to your friend’s divorce. You don’t have to be strong because you have a cold but your aunt has a terminal illness. If it’s traumatic to you, it’s valid. Embrace that. Besides, if you know what you have a hard time coping with, it prepares you to face it early-on.

If you treat everything that goes wrong in your life as a terrible, traumatic situation, this is going to be difficult for you. Remember that embracing and validating your feelings is not the same as over-dramatizing every event. Instead, find awareness and recognize that no matter what you’re going through and how terrible it may seem, eventually it will be a memory and you will be stronger for it.

How to cope with trauma and become stronger for facing it.

We’ve all heard the cliche, “What doesn’t kill you makes you stronger,” but the cliche fails to mention how. Or even when. I don’t know about you, but the last thing on my mind when I go through something traumatic is how excited I am to be stronger when it’s over with.

So here’s a list of things to do to find more resilience within yourself and speed up the process of strengthening yourself!

  • Be flexible. The sooner you realize life doesn’t always go as planned, the more resilient you will be. You don’t have to stop making plans and accept disappointment, but you should make it a point to be aware of the possibilities [2].
  • Stress less. Resilient people know how to cope with their emotions 24/7, not just when trauma occurs. Figure out what method works best for you (journaling, therapy, mediation) and practice it regularly. Knowing how to decompress will help you tackle trauma as if it were second-nature.
  • Don’t deny help. When things go wrong, there’s a good chance your phone will be blowing up with texts, calls and emails. Though it can feel overwhelming in the moment, the last thing you should do is ignore the support system you have. You don’t have to fake happiness for these people or even know what to say. Just remember they are there and they have your best interest at heart. Don’t push them away [3].
  • Practice acceptance. Denial never helped anyone, at least not in the long term. Though it can be tempting to pretend the trauma didn’t happen or that if you ignore it long enough it will go away, you are only hurting yourself with this practice. Accept the grief and allow yourself to heal [4].
  • Be grateful and meditate-ful. I know for some of you, this crunchy granola, meditation stuff sounds like a bunch of balogna, but don’t knock it until you try it. I have a bullet journal, and one page is titled “Practicing Gratitude.” I try to write down all the things I’m grateful for on any given day. It’s not always easy to come up with one, let alone a few, but I always feel more positive once I’ve done it. Meditation is also a great way to be more resilient. There are so many apps and Youtube videos out there that make it easier than ever to begin your practice. Studies have proven meditation helps us to stay present and strong when facing adversity. It’s a great way to get out the denial we have been seeking and help us face our fears and accept truth [5].

Remember: Hurt and pain is not a competition

If it’s traumatic to you, it’s traumatic. No one else has to validate that or tell you that you are, in fact, experiencing trauma. Hurt and pain is not a competition to have with the people in your life, so don’t seek out arguments based on this misunderstanding.

Don’t be offended if some people don’t understand your heartache. Everyone handles things differently, so the hurt you feel over a breakup may not be a big deal to your best friend. They are still your support system, so don’t worry about convincing him/her that you’re really hurting; they already know.

Be self-aware and know how you cope with trauma, as well as the things that prevent you from coping. You can only persevere once you’ve started practicing the things that help you to become stronger.

And finally, remember that this will be a memory. You have to do some foot work in order for it to become one, but it really will pass. No matter how much you hurt right now, it will get better. And it turns out that cliche is right; what doesn’t kill you really will make you stronger.

Featured photo credit: Allef Vinicius via stocksnap.io

Reference

The post How to Overcome a Trauma and Be Even Stronger Than Before appeared first on Lifehack.



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Magnesium is So Underrated! Here's A List of Foods For You To Boost Your Magnesium Intake!

Getting the right amount of nutrients into our body is important for healthy functioning. One of the most essential of these nutrients is magnesium because it goes towards many different functions within the body.

Therefore without enough magnesium, we can quickly start to feel ill both physically and mentally. Around 80 percent of us have a magnesium deficiency without even realising it – and the problem is that the majority of magnesium is stored in the bones not in the blood, so a deficiency can’t be detected on a normal blood test.

The Importance of Magnesium in Our Diet

Magnesium isn’t something we think about in terms of our health but scientific research [1] has found that there are almost 3751 magnesium ‘binding sites’ within the body meaning our bodies rely on optimal magnesium levels more than previously thought.

Because of this, magnesium is essential for many functions within the body including: blood sugar control, nerve function, the regulation of blood pressure, metabolism, protein synthesis and neurotransmitter release which helps keep strong signals between neurons and other cells in the body. Therefore maintaining an optimal level of magnesium, especially through our diet, is extremely important if we want to stay healthy.

The Best Foods for Magnesium Intake

Magnesium deficiencies can be caused by a number of factors and lifestyle choices. These include consumption of antibiotics, excess alcohol, excess sugar in the diet, consuming less than the recommended amount of daily fruit and vegetable servings and any digestion problems where nutrients from foods aren’t absorbed properly.

But if you feel none of these apply to you, then your diet could just be lacking in enough magnesium. There are many foods you can include that will help up your magnesium levels and make a noticeable difference to your health.

1. Avocados

Avocados are easy to incorporate into your diet and packed full of magnesium. Although high in fat, they contain monounsaturated fats which help lower bad cholesterol.

1 average avocado: 58 mg of magnesium

2. Bananas

As well as potassium, bananas are another great source of magnesium. Getting a banana in to your daily breakfast, snack or post-exercise fuel will add to your magnesium levels.

1 medium banana (118g): 32mg magnesium

3. Mackerel

Mackerel is an oily fish containing essential omega-3 fatty acids along with protein and B vitamins. It’s also pretty high in magnesium so buying well-sourced, fresh fillets will help your health in a number of ways.

1 (85g) fillet: 82mg magnesium

4. Dark Leafy Greens

Dark leafy greens such as swiss chard and kale give a good daily dose of magnesium. However, spinach is especially good because it contains a plethora of vitamins and minerals including vitamin K, folate, vitamin E, C, B6, iron, protein and calcium.

180g cooked spinach: 157mg magnesium

5. Nuts and Seeds

Snacking on nuts and seeds is probably the best way to get your full magnesium intake but be aware that more than a handful a day is not recommended due to their high fat content. Pumpkin seeds are one of the best sources of magnesium but nuts such as almonds, brazil nuts, cashews and pine nuts all contain high levels of magnesium.

Pumpkin seeds (28g): 150mg magnesium

6. Whole Grains

Whole grains are best known for their fibre content but they also contain essential minerals including iron, selenium and, of course, magnesium. Brown rice, wild rice, quinoa, millet and buckwheat are all good sources of whole grains and contain a good amount of magnesium.

195g cooked brown rice: 86mg magnesium

7. Dark Chocolate

This will make any chocolate lover happy – dark chocolate is a pretty good source of magnesium but remember to eat it in moderation!

1 square of dark chocolate (29g): 95mg magnesium

8. Yoghurt

Plain non-fat yoghurt (i.e. not the flavoured yoghurts that are high in sugar) can be an addition to your daily diet in order to get a bit more magnesium. Adding slices of banana and grated dark chocolate can make a great breakfast or dessert.

245g yoghurt: 47mg magnesium

9. Dried Fruit

Dried fruit, especially figs, can contain good amounts of magnesium. Like nuts or seeds you can snack on these during the day. Dried prunes, apricots, dates and raisins are also good.

75g of dried figs: 51mg magnesium

10. Beans and Lentils

Beans and lentils are a good all-round source of vitamins and minerals. On average they contain high amounts of dietary fibre, iron, protein, vitamin B1, zinc and potassium. Soy beans (or edamame beans) are particularly high in magnesium and a great addition to your daily veg intake or a snack.

172g (cooked) soy beans: 148mg magnesium

Featured photo credit: kkolosov via pixabay.com

Reference

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