MAGNESIUM

Low levels of magnesium in the body may contribute to

• insulin resistance
• high blood pressure and kale

Food sources of magnesium:

• Brown rice
• Black beans
• Dark leafy greens such as spinach
• Nuts such as almonds, brazil nuts, and peanuts
• Seeds such as sesame, 

Source: National Institutes of Health: Office of Dietary Supplements
For more information about magnesium, check Medline Plus
For information about nutrients in food, check USDA's National Nutrient Database

AMINO ACIDS

Amino acids are organic compounds that combine to form proteins. Amino acids and proteins are the building blocks of life.
When proteins are digested or broken down, amino acids are left. The human body uses amino acids to make proteins to help the body:

• Break down food
• Grow
• Repair body tissue
• Perform many other body functions

The 9 essential amino acids are:

• histidine
• isoleucine
•  leucine
• lysine
• methionine
• phenylalanine
• threonine
• tryptophan 
• valine.  

Amino acids can also be used as a source of energy by the body.
Amino acids are classified into three groups:

• Essential amino acids
• Nonessential amino acids
• Conditional amino acids

Source: National Library of Medicine

QUINOA

• Has all nine essential amino acids
• Lowers cholesterol
• Lowers blood glucose levels

BLACK BEANS

• Contain about ten times the antioxidants found in oranges
• High fiber content
• Prevent blood sugar spikes after a meal
• Lots of folate
• Lots of magnesium which improves flow of blood, oxygen, and nutrients