Magnesium is essential for pregnant and lactating women. It helps regulate blood pressure, supports bone formation, and aids in the development of the fetus. It is important to ensure an adequate intake of magnesium during pregnancy and lactation. Here is a recipe to incorporate magnesium-rich foods into your daily diet.
Magnesium-Rich Smoothie
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Ingredients:
- 1 banana
- 1 cup spinach
- 1/2 cup plain Greek yogurt
- 1/2 cup unsweetened almond milk
- 1/4 cup almonds
- 1/4 tsp vanilla extract
- 1 tbsp chia seeds
Instructions:
- Add all ingredients to a blender and blend until smooth.
- Pour into a glass and enjoy!
It is important to note that while magnesium supplements are generally safe during pregnancy and lactation, it is recommended to consult with a healthcare provider before starting any new supplement regimen.
Magnesium-Rich Salad
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Ingredients:
- 2 cups spinach
- 1/2 cup chickpeas
- 1/2 cup quinoa, cooked
- 1/4 cup roasted almonds
- 2 tbsp sliced red onion
- 1/4 cup crumbled feta cheese
- 1 tbsp olive oil
- 1 tsp honey
- 1 tbsp apple cider vinegar
Instructions:
- In a large bowl, combine spinach, chickpeas, quinoa, almonds, red onion, and feta cheese.
- In a separate bowl, whisk together olive oil, honey, and apple cider vinegar to make the dressing. Drizzle over salad and toss to coat.
- Serve and enjoy!
Including magnesium-rich foods in your daily diet can help support a healthy pregnancy and lactation. Try incorporating these recipes into your meal plan for a delicious and nutritious boost.
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