"Magnesium Benefits, Deficiency Signs & Top Food Sources You Need to Know"

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 Magnesium: An Essential Mineral for a Healthy Body Magnesium might not always make headlines, but it plays a vital role in keeping your body functioning smoothly. From supporting heart health to helping with muscle movement and energy production, this mineral is a quiet powerhouse. Health Benefits of Magnesium: Magnesium is involved in more than 300 enzymatic processes in the body. Here are some of its major benefits: Supports Muscle and Nerve Health:  It helps control muscle contractions and nerve signals, reducing cramps and spasms. Promotes Strong Bones:  Works with calcium and vitamin D to support bone strength and structure. Protects Heart Health:  Helps regulate blood pressure and maintain a healthy heartbeat. Boosts Energy:  Plays a key role in converting food into usable energy. Reduces Inflammation:  May help lower chronic inflammation, which contributes to many diseases. Improves Sleep and Mood: Encourages better sleep and may reduce stress and a...
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Tortilla Roll ups

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 Tortilla Roll-Ups



Tasty little tortilla snacks, with just enough heat to be interesting.


Ingredients:


8 whole wheat tortillas




8 ounces (225 g) cream cheese, softened



 4 ounces (115 g) black olives, chopped



4 ounces (115 g) diced green chiles



1/4 teaspoon Tabasco sauce



Directions:

Cream together cream cheese, olives, chiles, and Tabasco sauce.



 Spread approximately 2 tablespoons onto a tortilla, 



Roll jelly-roll fashion, roll in plastic wrap, and chill. 



Before serving cut into 3/8-inch-wide (1-cm) pieces.




Nutritional value 

Yield: 16 servings Per serving:105 calories 

 2 g protein;

 7 g total fat; 

3 g saturated fat; 

3 g monounsaturated fat

9 g carbohydrate; 

2 g fiber;  

34 mg phosphorus; 

37 mg calcium; 

1 mg iron; 

200 mg sodium; 

41 mg potassium; 

221 IU vitamin A;

 51 mg vitamin E;

16 mg cholesterol




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