Magnesium-Rich Foods for Optimal Luteal Health and Nutrition:
During our luteal phase we may experience hormonal fluctuations, cramps, and fatigue. We can support our bodies during this time by incorporating magnesium-rich foods into our diet. Magnesium is a mineral that plays a vital role in many bodily functions, including muscle and nerve function, and it can help alleviate period cramps, headaches and muscle tension.
Here are some magnesium-rich foods that can help support optimal menstrual health:
- Leafy Greens
Leafy greens such as spinach, kale, and collard greens are rich sources of magnesium. Just one cup of cooked spinach contains 39% of the recommended daily intake of magnesium. These greens are also high in iron, which is another important nutrient for menstrual health.
- Nuts and Seeds
Nuts and seeds such as almonds, cashews, pumpkin seeds, and sunflower seeds are excellent sources of magnesium. A quarter cup of pumpkin seeds contains 47% of the recommended daily intake of magnesium. These snacks are also high in healthy fats, fiber, and protein, making them a great choice for a mid-day pick-me-up.
- Whole Grains
Whole grains such as brown rice, quinoa, and oatmeal are also rich sources of magnesium. One cup of cooked quinoa contains 30% of the recommended daily intake of magnesium. These grains are also high in fiber, which can help regulate digestion and reduce bloating during the menstrual cycle.
- Dark Chocolate
Dark chocolate is a delicious way to get your daily dose of magnesium. One ounce of dark chocolate contains 16% of the recommended daily intake of magnesium. Look for dark chocolate with a cocoa content of 70% or higher for the most health benefits.
Avocado is a nutrient-dense food that is also rich in magnesium. One medium avocado contains 15% of the recommended daily intake of magnesium. Avocado is also high in healthy fats, fiber, and potassium, making it a great addition to any meal.
TL/DR: Incorporating magnesium-rich foods into our diet can help support optimal menstrual health by reducing symptoms such as cramps and fatigue. Leafy greens, nuts and seeds, whole grains, dark chocolate, and avocado are all excellent sources of magnesium that can be easily incorporated into meals and snacks.
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2. "Nutrition for Women with Breast Pain," University of Rochester Medical Center.
3. "What to Eat During Your Menstrual Cycle to Reduce Pain and Bloating," Johns Hopkins Medicine.
4. "Magnesium: Fact Sheet for Health Professionals," Office of Dietary Supplements, National Institutes of Health.