Power Smoothie (with magnesium-rich foods).

1 glass coconut milk

2 tbsp ground flax seeds

1 banana

1 cup frozen berries

handful of spinach

1 avocado

honey / maple syrup to taste

Blend in smoothie maker.

This is an excellent post-exercise or after-school snack.

Coconut milk is rich in electrolytes such as magnesium and potassium, as well as vitamin C and folate. 

Flax seeds are a healthy source of protein, fibre and omega-3 fatty acids as well as B vitamins, magnesium, copper and selenium.

Bananas have good amounts of pectin (prebiotic, soluble fibre), antioxidants, magnesium, potassium, B vitamins, copper and vitamin C.

Avocado has fibre, omega-3, beta carotene and magnesium, potassium, vitamins Bs, C, E and K.

Berries are good sources of fibre, antioxidants, magnesium, manganese, and vitamins Bs, C and K1.

Spinach is high fibre, vitamins A, Bs, C and K, as well as minerals such as magnesium, calcium and iron.