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3 gut-friendly smoothies from a nutritionist 

by Gabby, MA, BSN

Whether it’s to kickstart your morning or fuel up at midday, smoothies are tasty, convenient option packed with great-for-you ingredients. These goopy favorites come with a long list of health benefits, and with the right recipe, that can include help for your gut. Here are our 3 top smoothies for keeping your tract on track. 

1. Peanut butter banana smoothie 

If you’re new to smoothies, here’s an insider tip: Bananas are a must-add ingredient. Not only do they offer a slew of nutrients like potassium, vitamin C, magnesium, B-vitamins and fiber, but they make your smoothies extra creamy and sweet. They’re a perfect base that lets leave out added sugars that can inflame and irritate your gut. 

Blend them together with high-protein and high-fiber ingredients like peanut butter, collagen and flaxseeds. All three nutrients are full of amino acids that help strengthen your gut barrier and promote healthy digestion, BMs and nutrient absorption. Bonus benefit: They’re slow to digest, so they keep you feeling satisfied for hours. 

Ingredients 

  • 2 frozen medium bananas 
  • 2 tablespoons peanut butter 
  • 1 cup almond milk 
  • 2 scoops chocolate collagen powder 
  • 1 teaspoon flax seeds 

Directions 

  1. In a blender, combine all ingredients. Blend until smooth. 

2. Mango pineapple smoothie 

We all know that leafy greens are packed with nutrients—from antioxidants to vitamins C, E, K, and A to gut-friendly fiber. But if you have trouble eating your vegetables, then this one is for you. Adding multiple leafy greens to your smoothies is a great way to get a variety of greens at once. The natural sweetness from the mango, pineapple and dates masks the bitterness of the greens, so you won’t even realize they’re there! 

Another benefit? This smoothie includes both probiotics—live, beneficial bacteria in the Greek yogurt— and prebiotics, fibers in fruits and veggies that help fuel your gut microbiome, keeping it healthy and diverse.  

Ingredients 

  • 1 cup coconut water 
  • 1/2 cup full-fat Greek yogurt 
  • 1 cup dark leafy greens (kale, spinach or collard greens) 
  • 2 dates 
  • 2 tablespoons collagen powder 
  • 2 cups frozen mango 
  • 1 cup frozen pineapple 

Directions 

  1. In a blender, combine all ingredients. Blend until smooth.  

Tip: If the texture is too thick, add coconut water until you get your ideal consistency.   

3. Berry avocado smoothie 

Literally every ingredient in this smoothie has gut-friendly benefits. Small-but-might strawberries and raspberries come loaded with antioxidants, vitamin C and fiber. Combined it with fiber-rich chia seeds and avocado, they’ll help you feel fuller longer and have smoother, regular BMs. 

Ingredients 

  • 1 cup dark leafy greens 
  • ½ cup frozen strawberries 
  • ½ cup frozen raspberries 
  • ½ medium avocado, pitted 
  • 1 tablespoon honey 
  • 1 teaspoon chia seeds 

Directions 

  1. In a blender, combine all ingredients. Blend until smooth.  

For more gut-friendly tips, check out: 8 tips to help reduce bloating and gas 

About Gabby  

Gabby is a Nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.      

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.      

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.       

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

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What are the benefits of mindful eating? 

by Ruby, RPh, BScPharm

Remember when your mom said, “Slow down and chew your food”? Turns out she was right (as usual). Whether your mom knew it or not, she was describing a form of mindful eating. That means, in essence, eating with intention, with full physical and emotional awareness and without judgment. It’s a way of eating rooted in Buddhist practice from 2,500 years ago—and it still delivers advantages today.  

Let’s dive into 5 of its benefits. 

1. Rediscover satiety 

Although a lot of recent interest in mindful eating is about weight loss, the real value is in helping you pay closer attention to hunger and satiety. Let’s face it, when life gets chaotic, slowing down to eat thoughtfully is just not on the radar. We eat while we work, we eat while we scroll through TikTok, we eat while we get caught up on the news. Because of that, it’s easy to miss the important cues that tell you when you’ve had enough–which can lead to overeating.  

If you’re gobbling a Buddha Bowl, your brain can’t keep up with your gut. Satiety—aka your feeling of fullness after eating—can take 15 minutes or more to set in. As your stomach stretches, special nerves called vagal nerves send satiety signals to your brain. And as your body digests the food and releases certain nutrients, gastrointestinal (GI) hormones send more signals to the brain that you’re full.1 Mindful eating slows you down, allowing you to feel nourished and satisfied at the right time. 

2. Less digestive issues 

If you’re experiencing digestive issues, mindful eating may help – the very act of chewing more thoroughly means more digestive enzymes are released to help break down food, making it easier on your gut. And you’re also less likely to swallow air, which can cause uncomfortable bloating. 

Not just that, but it can help with functional gastrointestinal disorders (FGID) —a group of conditions related to stress that disrupts the brain-gut interaction – and affects as many as 40% of people globally. A Doctor of Clinical Nutrition – Christine Cherpak DCN, CNS, CDN shares a theory called the Stress-Digestion-Mindfulness Triad that after an acute stress is over, your body should return to its normal steady state called homeostasis. But sadly, that’s not the case. When you experience chronic stress, it impairs homeostasis and contributes to gastrointestinal disorders and other chronic diseases. 2,3  

That’s where mindful eating comes in. Simply put, when you practice mindfulness, and by extension mindful eating, it may improve FGID such as irritable bowel syndrome and dyspepsia. 

3. Better relationship with food 

If you’ve ever struggled with feeling guilty after eating pie, you’re not alone. It’s a common issue, and one that’s important to address, as those negative feelings can contribute to an unhealthy relationship with food.  

Mindful eating can be a useful tool for overcoming these issues: It’s all about being non-judgmental. What does that mean? Think about this example. If you felt guilty about a slice of Dutch apple pie, you may start associating pie with feelings of remorse. Mindful eating invites you to experience a new slice with fresh eyes not linked with any past feelings.  

But before diving in, consider this mindful technique, “Do I even want this pie?” The idea is not to be restrictive, but aware. It means that you don’t mindlessly devour the pie but savor each bite. You might even surprise yourself and find you only eat half, when you’d normally eat the whole thing.  

Research shows mindful eating may even help with binge eating and emotional eating.4 Better control of eating habits can increase self-trust and body satisfaction.  

4. More fun eating 

We all want to have fun—and for good reason. Doing pleasurable activities releases feel-good hormones like dopamine that help to manage stress and promote reinforcement. When you’re not having fun, healthy eating can feel like a chore.  

Mindfulness can bring back those feel-good sensations by encouraging you to savor every bite. Interesting things happen when you allow the flavors of food to develop as you go. You’ll taste nuances that might have been gulped over, explore the texture and sometimes find gratitude for where it came from. By combining mindful eating with healthy food choices, you’re setting yourself up for long-term success. 

5. Increased well-being.  

In this modern-day cycle of stress and resulting illness, mindfulness is key to staying healthy, especially when you extend it into areas beyond eating. Could you be more mindful when dealing with a frustrating situation? Is it possible to breathe into the tension and find a moment of calm?  

With greater mindfulness, it’s possible to improve your wellbeing in many respects: self-esteem, mental clarity, heart function, sleep and emotional intelligence.  

Last words 

This list is just the start. Here are a few other ways to practice mindful eating: 

  1. Determine how you feel before eating. Mindful eating begins before you even pick up your fork. 
  1. Silence the noise. Turn the TV off, mute your cellphone and put down the paper. Allow yourself to be present with your food. Distractions can dampen important brain-gut signals.  
  1. Put the fork down between bites. This ties into the next point of savoring the food. You’re less likely to focus on the food in your mouth when you already have the next bite waiting.  
  1. Savor the food. Engage all the senses. Chew slowly and thoroughly. Allow the food to completely liquify before swallowing.  
  1. Breathe evenly. This allows the food’s aroma to develop better. 
  1. Eat until you’re satisfied, not full. A helpful practice is to eat until you’re 80% full.  
  1. Show gratitude. Think about the food in front of you. What went into the cultivation? Thank the person who prepared it for you. 
  1. Be patient. It may take time to get the hang of mindful eating. Or you may not be able to do it with every meal. But there is likely at least one meal in the day that you can slow down and savor. That’s a good place to start. 

These techniques aren’t the only way to eat healthy; mindfulness can complement other healthy eating habits like The Mediterranean Diet or using portion control.  

If you’re interested, but have no idea where to start, a clinician may be able to help by administering the Mindful Eating Questionnaire (MEQ) developed by Framson and colleagues.5 

For more healthy tips, check out: A guide to good gut health from a nutritionist

About Ruby 

Ruby is a Registered Pharmacist, Board Certified-medication Management Specialist, and Personal Chef. She believes that whole health creates more vibrant living and is a strong advocate for integrative wellness.   

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.      

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.        

References:

  1. Harvard Health.  Slow down—and try mindful eating. 2022. Accessed from https://www.health.harvard.edu/staying-healthy/slow-downand-try-mindful-eating  on February 16, 2023. 
  2. Fikree A. Management of functional gastrointestinal disorders. Clin Med (Lond). 2021;21(1): 44–52. 
  3. Cherpak C. Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function. Integrative Medicine. 2019;18(4):48-53. 
  4. Harvard T.H. Chan School of Public Health.  Mindful Eating. Accessed from https://www.hsph.harvard.edu/nutritionsource/mindful-eating/ on February 16, 2023. 
  5. Framson C, Kristal A, Schenk J, et al. Development and Validation of the Mindful Eating Questionnaire. J Am Diet Assoc. 2009 Aug; 109(8): 1439–1444. 
  6. Nelson J. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectr. 2017;30(3):171-174.   
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Nutritionist spotlight: Madison

by Gabby, MA, BSN

A key member of our Research and Development team, Madison has a passion for women’s health. She holds a degree in Nutritional Sciences from Texas A&M University and leverages that expertise to tackle the barriers faced by many women seeking reliable information about nutrition. Her work is to be an advocate, to help them feel empowered in their health. 

I sat down and got to know her a little better.  

How did you get into nutrition? 

Holistic nutrition has always been a part of my life because of my mother. When she was pregnant with me, she was diagnosed with terminal cancer. She was told to terminate my life for her safety, but instead she turned to her faith and to holistic wellness—alongside her western treatments. Thanks to her determination and her openness to holistic thinking, my mother recovered and gave us both the chance at a long and healthy life, which I’m forever grateful for!  

As I grew older and saw the impact that both adequate and inadequate nutrition had on the people around me, I developed an interest in the role nutrient intake has on genetic expression. I became enamored with providing nutrition literacy to people from all walks of life, which ultimately brought me to Persona! 

What’s your biggest nutrition pet peeve? 

I think my biggest peeve is the perception that the keto diet is safe for everyone—and that keto means eating an excessive amount of meat and cheese.  

If you don’t already know, keto was first developed for children with epilepsy, and since then, has been studied to help with neurodegenerative illnesses. While keto might help in these cases, that doesn’t mean it’s healthy for everyone. Your diet should be safe, sustainable and customized to your goals, lifestyle and health needs. If you’re looking for a new diet plan, it’s best to connect with a nutritionist to learn what’s right for you.   

What advice would you give to someone who’s struggling to make healthy changes? 

Rome wasn’t built in a day! Research shows that habits take around 66 consecutive days to build…which can be really hard. Rather than changing all your habits at once, choose one to focus on—then move on to the next. Remember: you’re only human.  

I once worked with someone who struggled with eating meals at home; they just loved fast food (who doesn’t like the convenience?). But instead of trying to change their entire life overnight, we started with just one home-cooked meal a week. Starting small and seeing success helps with developing consistency. 

What’s your favorite supplement? 

I love MANY different supplements, but one of my favorites has to be fish oil! It has so many applications: prenatal nutrition, brain health, heart health, immune health, eye health—it’s a wonderful fit for so many people (myself included)! 

What’s your favorite snack and why?  

This changes on a weekly basis, but if I had to choose right now, I would go with apples and almond butter with some cacao nibs sprinkled on top. Whenever I want something a little sweet that also has fiber, protein, healthy fats and carbs, this snack is a great way to go. Easy and nutritious!  

What does your average weekend look like? 

An average weekend looks like a bubble bath on Friday evening, heaps of church activities, time with family and friends at a baby shower (lots of those these days), family dinners—and wedding planning! 

Tell us something surprising about yourself. 

I LOVE horseback riding! Getting out in nature and giving myself some clear headspace and exercise is a must! Also, I’m marrying into an Israeli family in April so I’m currently learning Hebrew—It’s achla! 😉 

Check out Madison’s blogs and follow her on IG @nutritionist.madison! 

Reach out to Madison or one of our experts if you have questions about your supplements or program. You can also book a complimentary appointment at a time that’s convenient for you.  

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How your gut affects your skin & hair health 

by Gabby, MA, BSN

No matter how committed I am to my night routine, I know my bottles and tinctures can only go so far. Because any time I don’t drink enough water or I indulge in too many cookies, I wake up with lackluster skin and lifeless hair. Caring for your skin and hair isn’t just about treating the outer layer; it’s also about nurturing it from the inside – and that starts with a healthy gut. 

Read on to learn how your gut works from within to help your skin and hair hold on to that healthy glow.  

The gut-skin and gut-hair connections 

Your skin and hair are a good reflection of what’s going on inside your gut. Ever notice when your gut feels off, your skin is also dull? Or that you shed more hair than usual? That’s because your gut-skin and gut-hair connections are real—and part of an intricate system. 

Your digestive tract is home to trillions of microorganisms—including bacteria, viruses and fungi—that together make up your gut microbiome and affect, well, everything in your body. That includes digestion, nutrient absorption, mood, immunity—and your skin and hair health. In fact, skin or hair issues are often the first signs that your gut needs a little TLC. So by caring for your gut, you’re also caring for your skin and hair. 

6 ways to help your gut-skin and gut-hair connections 

1. Eat a balanced diet 

The best way to take control of your gut health is to eat a diet filled with fresh, varied, colorful fruit and vegetables. This helps fuel the good bugs in your gut while ensuring you’re getting the full spectrum of nutrients to keep your microbiome diverse and balanced. A healthy microbiome keeps your digestive tract working at its best so you’re able to better absorb key nutrients like vitamins C, E, zinc and collagen for your skin and hair.  

2. Limit refined sugar, processed foods and other gut offenders  

Just as some foods help improve your gut microbiome, others can disrupt it. Avoid any foods you’re sensitive to, as they can inflame or weaken your gut barrier. And common gut offenders like processed foods and refined sugar should also be limited. Too much sugar not only impairs your gut lining but feeds bad bacteria, throwing your gut flora out of balance. Plus, it can damage the collagen and elastin in your skin, causing it to appear duller and more prone to premature wrinkles, according to some research.  

Aim to get most of your sweets from natural sugars like fruit and limit refined sugars that are found in processed and sweetened baked goods and other treats.  

3. Get probiotics 

If your gut feels out of whack, fermented foods or a probiotic supplement can help reintroduce good bacteria to your microbiome while edging out the bad ones. These have live bacteria to restore balance and promote a healthy ratio of good to bad bugs. A thriving ecosystem helps maintain a strong gut and helps ensure it absorbs vital nutrients. 

Fermented foods like yogurt, kimchi, sauerkraut, kombucha or miso are all healthy options. To reap the most benefit, combine them with prebiotics, a type of fiber that helps good gut bacteria thrive. Some great sources include garlic, onions, bananas and apples. 

4. Stay hydrated 

Here’s the thing: there is literally no way for your skin to glow without good hydration. Water is essential to every function in your body, including your gut. It helps move vital nutrients and oxygen throughout your body while removing any toxins and waste. This not only increases your microbiome’s diversity but also helps your gut absorb skin and hair-friendly nutrients effectively. 

What’s more, when you’re not drinking enough water, your blood pulls water from your cells, leading to dull, less elastic skin. How much water you need daily depends on a list of factors, but for most of us, a good rule of thumb is to take half our bodyweight (in pounds) and switch that number to fluid ounces (eg: a 140-pound person generally needs about 70 fluid ounces of water per day). 

5. Manage stress 

Chronic stress throws almost everything in your body off. Your gut, skin and hair are no exceptions. Cortisol, your main stress hormone, can cause an imbalance in your microbiome and weaken your gut barrier. It can also decrease blood flow to your skin, diverting nutrients, allowing toxins to build up and clogging pores—leading to blemishes and frail hair. 

To help reduce stress, make sure you’re getting enough rest, exercising and eating a well-balanced diet. Whenever you can, make time to relax, meditate, do art, listen to music or read a book.  

6. Get enough sleep 

Beauty sleep is real. When you don’t get quality shuteye, notice how your skin is dry and lifeless? Sleep allows your gut and skin cells to rest and repair any damage from the day. And a lack of sleep not only interferes with your microbiome but can compromise your overnight skin repair. To wake up with glowing skin, aim to get at least seven to eight hours of beauty rest each night. 

Want to learn which foods are good for your skin? Check out: 8 foods for skin health 

About Gabby  

Gabby is a Nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.      

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.      

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.       

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

References:

  1. De Pessemier B, Grine L, Debaere M, Maes A, Paetzold B, Callewaert C. Gut-Skin Axis: Current Knowledge of the Interrelationship between Microbial Dysbiosis and Skin Conditions. Microorganisms. 2021;9(2):353. Published 2021 Feb 11. doi:10.3390/microorganisms9020353 
  2.  Danby FW. Nutrition and aging skin: sugar and glycation. Clin Dermatol. 2010;28(4):409-411. doi:10.1016/j.clindermatol.2010.03.018 
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What’s CoQ10? Everything you need to know from a nutritionist 

by JoAnne, MSN, CN

When you hear “antioxidant”, you probably imagine vibrant fruits and vegetables like berries or kale. But recently, one powerful—and essential—antioxidant has been getting a much-deserved 15 minutes of fame: CoQ10. While this natural compound is nothing new (your body makes it!), we’ve been learning a lot more about its role in your body, and some of those insights have pushed it into the limelight. So let’s jump into what CoQ10 is and why it’s so important. 

What’s Coenzyme Q10 (aka CoQ10)? 

CoQ10 is a vital nutrient found in all your cells.  It toils away in your mitochondria—the powerhouse of your cells—to helps convert food and oxygen into ATP, your body’s main energy transporter. Without enough CoQ10, ATP levels drop, meaning less energy is gets to important tissues and organs, leading to sluggishness and even impaired health. 

This mighty little nutrient is also a strong antioxidant, meaning it helps reduce damage to cells by quenching free radicals, harmful substances that can cause a list of illnesses when they’re allowed to build up. 

Your body naturally makes CoQ10 in small amounts, but levels slowly decline with age. Luckily, you can get it from certain foods or take it as a supplement to replenish your body’s stores (more on that later). 

CoQ10 vs Ubiquinol: What’s the difference? 

CoQ10 (ubiquinone) and ubiquinol are essentially the same thing, differing only in their structure. Ubiquinol is the active form of CoQ10 that’s better absorbed and more efficiently used by your body.  

Whereas CoQ10 needs to be converted into the form of ubiquinol to fully be used by your cells. While it may be less efficient, CoQ10’s structure is a lot more stable – and is the reason it’s more commonly found in dietary supplements and topical products. 

What are the health benefits of CoQ10? 

1. CoQ10 promotes heart health* 

This powerful antioxidant is probably best known for its potential heart benefits. CoQ10 plays a key role in the synthesis of energy within the heart muscle and blood vessels. How this works, exactly, is still being studied, but experts think an increase in energy might help your heart pump more efficiently, which can lead to better overall heart health.* 

2. CoQ10 promotes brain health* 

Your brain cells need a huge amount of energy to fuel your thoughts and other mental processes. If mitochondria in brain cells don’t operate properly—hampered by free radicals, for example—it can lead to fatigue, brain fog, poor memory and more. CoQ10 helps protect mitochondria and brain cells by reducing free radical damage to help your brain stay healthy and sharp.* 

3. CoQ10 helps with exercise performance* 

Whether you’re trying to be a better cyclist or set a new record at the gym, CoQ10 can help with your exercise performance.* The antioxidant helps reduce stress and fatigue in muscle cells*, improving the intensity and duration of your workout. But its benefits don’t stop there: CoQ10 helps your body recover better too.* That doesn’t mean it’ll replace your rest days—your muscles still need time to rest and repair—but you may feel a lot better when you’re back on again. 

4. CoQ10 helps with skin health* 

Your body is constantly fending off free radicals from environmental stressors like germs, pollution and the sun, that can damage and age your skin. CoQ10’s antioxidant properties mean it can join this fight, helping to shield you against free radical damage and prevent signs of premature aging like fine lines and loose skin.* But CoQ10 also energizes skin cell activity, meaning it helps flush out toxins and replace old, damaged cells to ensure your skin stays healthy.* 

5. CoQ10 helps with hair health* 

This might be surprising, but your scalp needs a lot of energy to keep your hair and follicles healthy. CoQ10 can help with this by increasing cellular energy and blood flow to your scalp* so it functions well, according to some research. 

What foods have CoQ10? 

Some of the best sources of CoQ10 include: 

  • seafood (rainbow trout, tuna and salmon) 
  • meats 
  • pistachios 
  • peanuts 
  • sesame seeds 
  • eggs 
  • broccoli 
  • strawberries 

CoQ10 is a fat-soluble nutrient, meaning its best absorbed with paired with a healthy fat! 

A delicious, CoQ10-rich salad recipe 

Serves: 2 

Ingredients: 

  • 4 cups mixed green salad 
  • 1 can wild salmon (6 ounces) 
  • 1 cup cherry tomatoes, sliced in half 
  • ½ avocado, sliced 
  • 1 orange, peeled and cut into pieces 
  • ¼ cup chopped pistachios, for garnish 
  • Sea salt and pepper, to taste 

Directions: 

1. In a large bowl, combine all ingredients.  

2. Stir in your favorite salad dressing and season with sea salt and pepper to taste. Enjoy! 

For more energy recipes, check out: A nutritionist’s 4 favorite energy-boosting breakfasts

About JoAnne 

JoAnne is a Certified Nutritionist with a Bachelor’s of Science in Dietetics and a Master’s in nutrition from Bastyr University. Before Persona, JoAnne worked in a supplement company for years, providing her with vast knowledge of supplements, herbs, and dietary protocols. 

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.      

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.        

 

References:

  1. Coenzyme q10. NCCIH. https://www.nccih.nih.gov/health/coenzyme-q10
  2. Cobley JN, Fiorello ML, Bailey DM. 13 reasons why the brain is susceptible to oxidative stress. Redox Biol. 2018;15:490-503. doi:10.1016/j.redox.2018.01.008
  3. Drobnic F, Lizarraga MA, Caballero-García A, Cordova A. Coenzyme Q10 Supplementation and Its Impact on Exercise and Sport Performance in Humans: A Recovery or a Performance-Enhancing Molecule?. Nutrients. 2022;14(9):1811. Published 2022 Apr 26. doi:10.3390/nu14091811

   

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5 snacks to keep you feeling full longer 

by Natalie, BSN

POV: It’s 2 pm and you still have a few more tasks left at work, but your stomach starts growling. What can you grab to tie you over? Chips? Cookies? They may sound good now, but will they keep you satisfied until your next meal? Probably not. Here are 5 quick, easy and healthy snacks to keep you full for longer.  

1. Cheese Cubes and Fruit 

Love the combo of sweet and savory? Then this one’s for you. The sweet flavor of fruit paired with salty cheese is not only tasty, but also makes the perfect mid-afternoon snack. Cheese is a great source of protein and good fats – both of which help reduce the hormone ghrelin that cues hunger, helping you to feel fuller longer.1 Another benefit? It can help overcome that frustrating midday slump. The natural sugars in fruit give a quick lift in energy while the protein and fats in cheese have a longer-lasting effect.  

Suggested serving: 7 cheese cubes with ½ cup fruit (grapes are my go-to with cheese). 

2. Peanut Butter and Apple Slices 

Smearing a spoonful of peanut butter on a few apple slices is one of the easiest ways to get you through the day. Both foods are packed with satiety-boosting fiber, while peanut butter adds an extra boost of protein and healthy fats. Fiber-rich foods take longer to pass through your GI tract, meaning they help keep you satisfied longer. Look for an unsalted peanut butter that’s low in sugar to reap the greatest health benefits. 

Suggested serving: 1-2 tablespoons of peanut butter and 1 small apple. 

3. Avocado Toast 

This breakfast favorite makes a great snack at any time of the day. Avocados are not only delicious but also extremely nutrient-dense. In fact, half an avocado has about 10 grams of fat and 5 grams of fiber. Smash it over a piece of whole-grain toast and you’re set until dinner.  

Suggested serving: ½ medium avocado and 1 slice of whole wheat bread. 

4. Cottage Cheese  

Cottage cheese is one of the most underrated foods. It’s filled with important nutrients like B vitamins, calcium, folate and protein, making it a great option when you’re reaching for an afternoon snack. Just a half cup of low-fat cottage cheese offers 13 grams of protein to keep you feeling full. Cottage cheese is great on its own but also pairs well with fruit like peaches.  

Serving size: ½ cup cottage cheese with 1 medium peach. 

5. Hummus and Carrots 

Hummus and carrots are a favorite go-to snack around the world. The chickpeas that make up the bulk of hummus dips are a rich source of fiber and protein. Eat it with a high-fiber vegetable like carrots and you’ll be satisfied for hours.  

Suggested serving size: 2-4 tablespoons hummus with ¾ cup of baby carrots. 

Takeaway 

The munchies can feel like an all-day thing, especially if you’re reaching for snacks that are processed and high in sugar. While they might taste great in the moment, they’re not filling and can lead to overeating. Instead, choose snacks high in protein, healthy fats and fiber to keep you feeling satisfied longer throughout the day.  

Want more snack ideas? Check out: 5 healthy snacks to boost energy

About Natalie  

Natalie is a nutritionist with a Bachelor’s in Nutrition and Dietetics from the University of North Florida. Natalie believes that proper nutrition doesn’t have to be complicated and is determined to help others reach their health goals.  

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.      

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional 

References:

  1. Blom WA, Lluch A, Stafleu A, Vinoy S, Holst JJ, Schaafsma G, Hendriks HF. Effect of a high-protein breakfast on the postprandial ghrelin response. Am J Clin Nutr. 2006 Feb;83(2):211-20. doi: 10.1093/ajcn/83.2.211. PMID: 16469977. 
2

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7 ways you’re damaging your hair

by Gabby, MA, BSN

Ever try styling flat, lifeless hair? It’s so frustrating. And no matter how many curls you add, it just gets sadder with each pass. Bad hair days happen to all of us, but they’re a lot more common when your hair isn’t healthy—and some daily habits can make it worse.

Here are 7 common mistakes that can damage your hair.

1. You’re not eating enough protein and fat

Having healthy, lustrous hair is about more than serums and conditioners. No amount of product can replace a balanced diet. If you’re struggling with damaged hair or shedding more than usual, try reevaluating your meals to make sure you’re getting enough protein and healthy fats.

Protein is incredibly important to your hair’s health and growth. In fact, your strands are mostly made up of the protein keratin. If you’re not getting enough, you can expect dry, brittle hair.

You might have heard that healthy fats are good for your skin, but we often forget this includes the scalp. Healthy fats like omega-3s keep your scalp and hair follicles strong and increase the flow of blood and nutrients to your roots, leading to a healthier, shinier and smoother mane.

Some great options for protein and healthy fats include avocados, salmon, tuna, almonds, walnuts, chia seeds and olives.

2. You’re styling your hair without a heat protectant

Whether you love a good blowout or a sleek ponytail, repeatedly styling your locks with hot tools can seriously damage your hair. Too much heat can cause split ends and a dull coat. To lessen the damage, limit how often you’re using styling tools. On the days that you do, be sure to use a heat protectant. Heat protectants add a barrier between your hair and the hot tool to lock in moisture and stave off frizz and breakage.

3. You’re using the wrong hair care products

Not all shampoos are created equal. It’s worth investing in quality. Some shampoos and conditioners have harsh ingredients like formaldehyde, sulfates and alcohol that can strip your strands of their natural oils.

For smooth, silky hair, choose products that are free of sulfates, parabens and dyes, and instead have natural ingredients like oils and herbs to help keep your hair healthy and strong.

4. You’re not washing your hair properly

It’s important to practice good hygiene—obviously!—but you might be washing your hair too often. Washing your hair every day can sometimes strip its natural oils, leaving it dry and frail. On the flip side, not washing it enough can make oil build up and clog your hair follicles, leading to an itchy scalp and even more shedding. It might take some trial and error, but you’ll need to figure out a routine that’s best for your hair type. On average, washing it every 2-3 days helps replenish oils while keeping your scalp clean and healthy.

5. You’re brushing your hair when it’s wet

It might seem counterintuitive, but brushing your hair right out of the shower is doing more harm than good! When your hair is wet, the proteins that make up your strands are weaker, making them more prone to stretching and breakage. Wait to comb your hair until it’s dry. If you must, use a wide-tooth comb to minimize damage.

6. You’re spending too much time in the sun

You probably already know that long hours in the sun can be hard on your skin, but what’s surprising is that those rays can be just as damaging to your hair. Overexposure to sunlight can cause dryness, breakage and even color fade. To help shield your hair, make sure to wear a hat or use a UV protectant spray when you’re outdoors for a long period of time.

7. You’re stressed out

Managing weak, thinning hair can be stressful. But stress itself can also be the reason you’re shedding more than usual. When times are tough, it affects all parts of your body—including your scalp and hair follicles—which increases dryness, breakage and hair loss. Try managing stress levels by getting enough sleep, exercising and getting the right nutrients through diet and supplements.

About Gabby

Gabby is a Nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.    

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.     

Sources:

  1. Gavazzoni Dias MF. Hair cosmetics: an overview. Int J Trichology. 2015;7(1):2-15. doi:10.4103/0974-7753.153450
2

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Will cordyceps make me a zombie? Notes from a nutritionist 

by Gabby, MA, BSN

With HBO’s fungus-fueled thriller The Last of Us the talk of watercoolers across the country, there’s a new question at the top of people’s minds: Will cordyceps—a popular mushroom supplement—turn them into superhuman, flesh-gnawing zombies? The short answer, I’m happy to report, is no.  

But as a powerful adaptogen, this age-old remedy does do things for your body and mind that you might find really helpful, especially if you’re coping with stress. Read on to learn how this mighty mushroom works, and what it can do for you in your daily life—with no cannibalistic side effects.  

What is cordyceps? 

Cordyceps is an adaptogenic fungus that’s been used in Tibetan and Chinese remedies for centuries. If you’re not familiar with adaptogens, here’s the gist: They’re plants that help your body adapt to stress, fatigue, nervousness and other challenges—and lessen the symptoms. Each adaptogen has its own unique profile that can help you target your body’s specific needs. 

Cordyceps, a group of parasitic fungi that grow on other organisms (no, not humans), includes more than 400 species, but there are just two that tend to show up in supplements:1 

Cordyceps sinensis 

Also known as the caterpillar fungus, this species is native to the Himalayas—and is the likely inspiration for HBO’s horror series. It grows on the larvae of insects and arthropods by infecting the host and hijacking its nervous system. It forces the host to climb up a tree, where the fungus kills it and grows spores out of its head. No joke. Because of this unusual (and gross) way of reproducing, the caterpillar fungus is difficult to farm, but is also naturally hard to come by in the wild. In fact, it’s one of the most expensive wild mushrooms in the world—costing about $20,000 per kilogram.  

Cordyceps militaris

This one is sometimes referred to as mushroom cordyceps because it grows on other fungi or grains instead of insects. And unlike the caterpillar fungus, it’s easily cultivated around the world, meaning it’s the one you’ll likely find in supplements. And while this species isn’t as prized, it shouldn’t be snubbed: Its benefits are still amazing—and more budget-friendly!  

What are the benefits of cordyceps? 

1) Cordyceps helps with stress* 

You probably already know that persistent stress can be tough on your body. But it’s especially hard on your adrenal glands, which make your stress hormones like cortisol. Prolonged stress can overburden them, causing adrenal fatigue and a laundry list of symptoms like brain fog, tiredness, poor mood, weight gain and more. Cordyceps helps your adrenal glands to restore balance and function well. 

2) Cordyceps may up your energy* 

Looking to up your oomph without the jitters? Cordyceps may help increase energy and improve mood.* This is still being researched, but experts think cordyceps improves oxygen and blood flow to your brain, helping you feel more alert. It may also affect neurotransmitters like dopamine and serotonin, brain chemicals that not only impact your mood but also play a role in your sleep-wake cycle. There’s no caffeine or stimulant in cordyceps, so you can expect a steady and gentle effect, rather than big ups and downs. 

3) Cordyceps may help you get more from workouts* 

If you want to up your gym game or run a marathon, add cordyceps to your pre-workout diet. It’s believed to help with both endurance and performance by increasing your body’s production of cellular energy (ATP).* This gives your muscles more energy and improves your body’s use of oxygen during exercise according to a small study.2  

4) Cordyceps and immune health* 

Cordyceps has antioxidant properties to fight free radicals, natural substances that damage cells and weaken your immune system in high concentrations.* It also helps strengthen your immune response by increasing the production of your white blood cells—your body’s first line of defense against invaders.3* 

5) Cordyceps may manage hormones* 

Besides restoring your adrenals and cortisol levels, cordyceps is also thought to help balance testosterone and thyroid hormones. Though more research is needed, it may help improve libido, metabolism and even ease cravings.* 

How can I take Cordyceps? 

Cordyceps is most commonly available as capsules, liquid extracts, tea and powders that can easily be added to drinks or smoothies. You’ll find it in various strengths and sometimes in a blend with other adaptogens. And though not as common, you can also get cordyceps dried whole,—a great option for soups or broth. 

Is Cordyceps safe? 

Cordyceps—which won’t turn you into a zombie—is generally considered safe when taken in recommended doses. But like other dietary herbs, it shouldn’t be taken during pregnancy or while you’re breastfeeding. It may also interact with some medications, specifically certain blood thinners. If you’re concerned about the potential risks or interactions with cordyceps, check with your doctor to see if it’s safe for you.   

Want to learn more about adaptogens? Check out: Does fermented ginseng help relieve stress? 

About Gabby  

Gabby is a Nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.      

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.      

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.       

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.         

References:

  1. Lin B, Li S. Cordyceps as an Herbal Drug. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 5. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92758/ 
  2. Xu YF. Effect of Polysaccharide from Cordyceps militaris (Ascomycetes) on Physical Fatigue Induced by Forced Swimming. Int J Med Mushrooms. 2016;18(12):1083-1092. doi:10.1615/IntJMedMushrooms.v18.i12.30 
  3. Das G, Shin HS, Leyva-Gómez G, et al. Cordyceps spp. : a review on its immune-stimulatory and other biological potentials. Front Pharmacol. 2021;11. 
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4 things to look for in a prenatal vitamin

by Courtney, MPH, CN

Choosing a supplement for yourself is a difficult task. Choosing a supplement for your baby is even more of a challenge. As a mom-to-be, you want to do what’s best for your little one, but with hundreds of prenatal supplements to choose from, how do you decide?

Here are the top four things to look for: 

1. Bioavailable ingredients 

During pregnancy, your body works overtime to support both you and your growing baby, so you want to make sure you’re getting the most out of your supplement regimen. This means looking for something called “bioavailability”. A lot of people don’t realize that nutrients often come in different forms, some of which are hard for your body to absorb. In these cases, your body needs to convert the nutrient into an active form—its bioavailable form—before it can put it to use. This process is often inefficient, meaning much of the nutrient may be lost before it does you (or your baby) any good.  

To avoid this problem, look for a prenatal vitamin with bioavailable ingredients. Often this means seeking out products that use natural—as opposed to synthetic—vitamins. This choice can make a big difference: Natural vitamin E, for example, has approximately twice the bioavailability of synthetic vitamin E. And what’s surprising is that an infant’s body can discriminate between the two, according to a study.1  

2. Plenty of folic acid 

Your need for vitamins, minerals and trace elements increases significantly during pregnancy, but many prenatals fall short in some important areas, including folic acid (vitamin B-9). Folic acid plays a vital role in preventing birth defects of the brain and spinal cord, which affect over 300,000 infants worldwide each year.1 Most prenatals include this nutrient, but not all of them include enough. To be safe, look for a prenatal that will give you at least 600 micrograms of folic acid per day2. Ideally, this should be methylated folate, the easiest form of folate to absorb. 

3. Transparent Sourcing 

Between morning sickness, food cravings and random aversions, getting good-quality nutrition can be hard when you’re pregnant. Some days, your prenatal might be the only thing really fueling your body, so you want to make sure it’s giving you clean ingredients—and not a bunch of processed fillers. Unfortunately, the supplement industry is not as strictly regulated as prescription medications, so you can’t just trust that a given manufacturer is delivering what it claims on the label. To be sure, look for brands that are transparent about their sourcing and have a Certificate of Analysis for their products stating what’s exactly in them, or have been tested and approved by third-party organizations like NSF or USP. 

4. Scientific Support 

All supplement companies are going to compete for your business, but great supplement companies are going to explain why their product is superior. Do they offer pharmaceutical-grade quality? Do they say why they chose one form of a vitamin over another? Look for a brand that highlights these things and backs them up with scientific evidence from identified sources. 

Comparing products to determine which is best is never easy. So do your homework! The more you understand about nutrition, the better the supplement sleuth you’ll be. 

Thinking about breastfeeding? Check out: 7 important nutrients when breastfeeding

About Courtney 

Courtney is a Washington State Licensed Nutritionist with extensive knowledge of holistic healing and whole foods. At Persona, Courtney focuses on drug-nutrient interactions, research for supplement recommendations, developing supplement blends, and enjoys writing for the blog.   

Courtney is just one of Persona’s team of qualified nutritionists. Do you have questions about nutrition? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

Sources:

  1. Stone WL, Leclair I, Ponder T, Baggs G, Reis BB. Infants discriminate between natural and synthetic vitamin E. Am J Clin Nutr. 2003;77(4):899-906.
  2. Plan Ahead: Folic Acid Can Help Prevent Birth Defects. Centers for Disease Control and Prevention. https://www.cdc.gov/features/folicacidbenefits/index.html. Updated January 11, 2017. Accessed November 30, 2017.
  3. Folic acid and birth defect prevention. Medline Plus. https://medlineplus.gov/ency/article/002092.htm. Updated November 6, 2017. Accessed November 30, 2017.
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8 foods high in magnesium from a nutritionist 

by Gabby, MA, BSN

If you’re like me, and like to keep up with the latest health trends, you might have noticed that magnesium has been quite the buzzword of late. And for good reason. Magnesium is an incredibly important nutrient that’s vital to your health—meaning it’s important to get enough in your diet. While it’s found in a wide range of foods, it often comes in tiny amounts, so to help you make sure you’re getting what you need, we’ve gathered up 8 easy options that will give you an especially high dose of the good stuff. 

First, what are the health benefits of magnesium? 

Magnesium is an essential mineral that plays a major role in functions throughout your body, including more than 300 enzymatic reactions that help with:  

  • converting food into energy* 
  • promoting bone health and calcium absorption* 
  • regulating your heart rate* 
  • healthy muscle contractions* 
  • a healthy immune system* 
  • regulating blood sugar levels* 
  • calming the nervous system*  
  • regulating melatonin* 

How much magnesium do you need? 

Your recommended daily amount (RDA) will vary based on your age, gender and life stage: 

  • For men: 400-420 mg 
  • For women: 310-320 mg 
  • For pregnant women: 350-400 mg 
  • For breastfeeding women: 310-360 mg 

And though magnesium is found in many foods, not all sources are created equal. Here are some of the best: 

1. Dark leafy greens  

Love them or hate them, there’s no denying that dark leafy greens are superstars when it comes to nutrients. Think: vitamin C, A, iron and magnesium. In fact, a cup of cooked spinach has 157mg of magnesium, which works out to 37-49% of your daily recommended amount (depending on who you are). A cup of cooked kale has 94mg and collard greens 179mg. Want to add leafy greens to your diet? Try sautéing them with garlic and lemon, adding them to a casserole or including them in soup. Delicious. 

2. Avocados 

If you’re an avid avocado toast fan, good news: breakfast just got even better. Although they’re most often praised for their healthy fats, this creamy fruit (yep, fruit!) also comes with a heaping side of magnesium. With one medium avocado, you can expect about 58mg, which comes to around 14-19% of your daily recommended amount.  

Really, what can’t avocados do? Besides perfectly pairing with bread and eggs, avocados work well in smoothies to give them an extra creamy texture, as a dip, in salsa or in salad. 

3. Bananas 

While it’s well known that bananas are high in potassium, some if their lesser-known benefits include: high levels of vitamin C, vitamin A, fiber and magnesium. A medium-sized banana has roughly 32mg of the mineral. And while everyone’s favorite fruit phone is a great call at any time of the day, they also make a perfect bedtime snack. Since bananas are high in both potassium and magnesium, they induce a sense of calm and encourage your muscles to relax, making for a better night’s rest. 

4. Nuts  

Nutritious as they are tasty, nuts are packed with good-for-you ingredients like magnesium. About a quarter cup (~handful) of almonds offers nearly 80mg, cashews 74mg, and peanuts 50mg for the same amount. On their own or chopped up together, nuts make the perfect topping in salads, yogurt or even dessert! 

Prefer a nutty spread? One tablespoon of almond butter gives about 45mg of magnesium, which comes to 11-14% of your daily recommended amount. Tip: smear a tablespoon of almond butter on your banana for that late-night snack; not only do the potassium and magnesium relax your muscles, but nut butters come with tryptophan, an amino acid that increases your melatonin production to help you catch those precious Zs.  

5. Seeds  

They might be small, but they pack a big punch: Seeds are chock full of healthy fats, fiber and magnesium. In a one-ounce serving, pumpkin seeds give you 150mg, sunflower seeds 96mg and chia seeds 80mg. Like nuts, seeds are good in almost anything. Add them to your salad, granola, cereal or oatmeal! 

6. Cold-water fatty fish 

There’s no doubt that cold water fatty fish are swimming in health benefits. They’re loaded with omega-3s, vitamin D and magnesium. A 3-ounce serving of cooked salmon has about 26mg while a serving of halibut has 24mg. Aim to include fish in your diet at least twice a week to net all the benefits they have to offer. Try salmon in tacos, broiled in the oven or cooked in the air fryer with lemon pepper for an fast, easy meal.  

7. Whole grains 

Not only do they make a stellar side dish for any protein, but whole grains are also packed with healthy nutrients including magnesium. One cup of cooked brown rice has 84mg, while a cup of cooked quinoa delivers 118mg. Whole grains are one of the most versatile foods: Try quinoa as a side for your salmon or brown rice in a burrito. 

8. Legumes  

One of the most underrated superfoods are legumes: They’re a great source of protein, potassium, fiber and magnesium. You’ll do best with cooked black beans, with a single cup delivering an impressive 120mg of magnesium or 29-38% of your recommended daily amount.  

Plus, unlike some other superfoods, legumes are extremely affordable. So make some chili, add them to soup, toss them in salad or serve them as a side seasoned with your favorite herbs.  

Want to learn more about magnesium? Check out: What type of magnesium is right for you 

About Gabby 

Gabby is a Nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.     

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.      

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.        

References:

1. Office of dietary supplements – magnesium. 

4

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