If a good breakfast is the only thing that motivates getting up in the morning for you - and a cup of coffee, we've got you covered. (And just like that) Besides giving you the energy to start the day with a juice or a refreshing bowl of avocado toast, several studies have shown that skipping breakfast can lead to many lean nutrients. One is magnesium, which is "an essential nutrient that affects the body, protein synthesis, muscle contraction, muscle signaling, bone mineralization, and glucose regulation."

To ensure you always start your day with a delicious and nutritious breakfast, we've rounded up six magnesium-rich foods, including almonds, sweet potatoes, and bananas, for the mineral (in addition to protein and fibre). And vitamins).

Why is magnesium so essential in our diet?

A diet rich in magnesium is essential, especially for muscle and nerve function, a healthy immune system, and maintaining strong bones. Magnesium is a vitamin that aids in controlling blood pressure and blood sugar levels, which keeps the heart rate steady.

Fatigue, lack of appetite, nausea, diarrhea, insomnia, muscular issues, and several other symptoms are all signs of low magnesium levels in the body.

However, to start your day with a magnesium boost, here are some breakfast ideas you can try in the comfort of your kitchen.

Breakfast recipes that are rich in magnesium with five ingredients or less

Almond butter toast

You can also eat a magnesium-rich Western breakfast. This easy toast recipe has two powerful magnesium ingredients: almonds and bananas. Toast with almond butter is an easy recipe where you can also add some bananas. For every ounce of almonds — about 23 — you'll get about 77 milligrams of the mineral, about 20 percent of your recommended daily requirement. Take two slices of whole wheat bread. Place the almond paste and the apple on top of two pieces of toast. Pour some honey on each skewer, and you are good to go!

Banana oat pancakes

Naturally, breakfast wouldn't be complete without both sweet and savory items. This excellent three-course apple and oat pie recipe had to be included. You'll need milk, eggs, oats, baking soda, vanilla extract, sugar, cinnamon, ripe apples, and olive oil for the glaze to make banana oat pancakes. First, grind the oats to a fine powder, then add the milk, banana, egg (optional), vanilla extract, baking soda, cinnamon powder, and salt and mix again. Transfer the dough to a large bowl. Fill a non-stick frying pan with oil, add a spoon and turn. Fry until golden brown on both sides. Serve hot with a bit of honey.

Scrambled eggs with smoked salmon

Eggs are a fantastic supply of nutrients needed to maintain brain function and a terrific source of protein, iron, and vitamin D that support bone health. Eggs benefit brain health because they contain all the nutrients we need to form neurons. So adding this ingredient to magnesium-rich salmon should be a no-brainer (pun intended). Salmon contains about 26 milligrams of magnesium, which makes this easy, scrambled salmon egg recipe taste as delicious as your lunch special.

Oatmeal with honey and peanut butter bars

On the way to a magnesium-rich binge, this three-ingredient oat bar includes two mineral-rich foods: peanut butter and oats. The amount of peanut butter exceeds 50 mg per two servings. Oats, meanwhile, have 112 milligrams per cup. Plus, this recipe is naturally sweet with a hint of honey, makes the perfect breakfast main dish, and is incredibly satisfying on the go.

Mung bean sprouts salad

If you like lettuce, try the green bean salad, which is a good source of magnesium. For its preparation, you will need bean sprouts, chopped onions, green tomatoes, chilli peppers, red chillies, chaat masala, lemon juice, salt, and finely chopped coriander. Wash and drain the herb leaves. Fry the leaves until soft. Remove again and transfer to a large bowl. Add chopped onion, tomato, and green pepper. Mix in the chaat masala and red chilli powder. Coriander is used as a garnish after seasoning with salt and lemon juice, then served immediately.

Spinach Egg Muffins

Among all the magnesium-rich breakfast foods, spinach is one of the best competitors. In just half a cup of cooked spinach, you'll get 78 milligrams of magnesium, which is the perfect reason to include it in everything you make, from meatballs to meatballs to soup. But when it comes to breakfast, these spinach egg muffins from Yummy Addiction are sure to be a family favorite and only need three ingredients (eggs, spinach, and oats) to come together.