Now this is how we start the day, especially if you already eat cereal. While raw oat bran offers about 225 mg of magnesium per 100 grams (and 256 calories), raw wheat bran offers near 350 mg of magnesium at half the calories. You are well on your way here, but there are a couple things to remember. These weights are dry weight. The addition of water will help you to eat more, but most water has very little magnesium content.  They’ll still be fairly high in magnesium, but no magnesium super food.
The other thing to remember is not to overdo it. Too much bran can cause bloating, gas and diarrhea. Take it slowly, and drink lots of water. The more bran you eat, the more water you need. If you stop yourself up with too much raw bran, it can inhibit your body’s absorption of other minerals. If you are wondering how to eat raw bran without feeling like a horse, try mixing with milk or even soymilk. A dd some sweetening in the form of honey or raisins, or others fruits. Add some cinnamon for a little tang.
The nice thing about raw bran for breakfast is that you are almost certain to cover your magnesium needs for the rest of the day by just eating normally.

Pumpkin Seeds

Pumpkin seeds are in a category of their own so far as magnesium rich foods go. At 535 mg per 100 gram serving, you are covered for the whole day. The advantage of pumpkin seeds is that they are very suitable to snacking. Wherever you are, at any time of day, you can pop a few pumpkin seeds in your mouth and get roughly a milligram of magnesium per seed. Can’t go too wrong here, except watch the calories (over 500 per 100 grams).

Chocolate

The estimates of magnesium in chocolate range 100 mg to over 500 mg per 100 grams of chocolate servings. Milk chocolate or other highly diluted chocolates are well below even the 100 mg figure, and not worth considering for their magnesium value. Yet, it’s all here at the top of the list because most of us love to eat chocolate – so here’s an excuse, sort of. The thing to remember is that raw cocoa beans would be your absolute best source for magnesium, though they are certainly not to everyone’s taste, and not all that easy to find. To make them easier to eat, even enjoyable, try grinding the whole beans in a food processor, and sprinkling them on yogurt or ice cream. Or mix them with a drink in a juicer. Or add them to tea. If even this is more than you want to deal with, just take some cocoa powder and make an extra strong hot chocolate, or eat sweetened dark chocolate (at least 89% cocoa content). For more information about chocolate check out our posts about the benefits of chocolate and health chocolate scams.

Almonds and Other Nuts or Seeds

Almonds, with cashews running a close second, are excellent sources of magnesium. 100 grams of almonds pack in roughly 180 mg of magnesium, while 100 grams of cashews have almost 170 mg. Broken down, this means one almond is equivalent to 3 mg of magnesium. In fact, if we look at it that way, brazil nuts are super sources, with about 7 mg of magnesium in each nut (about 145 mg per 100 grams of brazil nuts). Pine nuts and just about all other nuts are also good sources of magnesium. Raw nuts, of course, are best (when they can be eaten).

Spinach

Spinach. No surprise here- we’ve always known it was healthy. A mere 100 grams of spinach is very easy to eat, very low in calories, and very high in magnesium as well as other great nutrients. Before turning up your nose at this food, try some treats such as spinach salad with bacon dressing, or creamy spinach soup. See our spinach recipes page for more. And read one to see a great partner for spinach.

Halibut

While many fish are good sources of magnesium, halibut is the king of magnesium rich foods…er, seafoods. A mere 3.5 oz. (100 gram) serving delivers a solid 107 mg of magnesium. Now halibut doesn’t have much taste, which is either a good or bad thing, depending on how much you like fish. Which is why it needs to be cooked with flourish. And there’s no better partner that our friend above – spinach. If you have doubts about the deliciousness that this powerhouse high magnesium meal can bring you, just look at this picture of halibut with spinach and garlic cream sauce. What a wonderful way to cure a magnesium deficiency!

Beans – Black or White

Beans, glorious beans…

Both white beans and black beans pack anywhere between 110-135 mg of magnesium rich goodness to each cup of boiled beans. That means bean soup!

White beans are high in potassium (but low in sodium), iron, manganese and soluble fiber as well. Soluble fiber is what helps your body rid itself of cholesterol. White beans also contain protease inhibitors, which are know to inhibit the growth of cancer cells.

Black beans are rich in protein, iron and vitamin B. Black beans also help reduce cholesterol, help maintain balanced blood sugar levels and (of course) prevent constipation. All of these factors help to lessen to incidence of heart disease, diabetes and many gastrointestinal disorders. Black beans are also rich in phytochemicals, which are substances found only in plant foods that are know to help fight cancer.

They also couldn’t be easier to eat, as there are a myriad of black bean recipes and white bean recipes. These are among the easiest ways to take in magnesium rich foods and to keep your body fit.

Read more: http://www.livestrong.com/article/238506-black-bean-nutritional-facts/#ixzz1YxPXvAqK

(Click Here for a Full List of Magnesium Rich Foods)

The full FDA list of magnesium content in foods is available from the FDA website.
Otherwise, go to our own list of magnesium rich foods and see a video there showing you some of the best.

A Note on Magnesium Rich Foods Lists

Toxic amounts of this health food are needed to impact magnesium levels.

Magnesium rich foods lists often include things like herbs, cocoa powder and kombu kelp (a tough and chewy seaweed). Great, except they are measuring magnesium per 100 gram (about 3.5 ounces) serving. Now go and try to down 100 grams of coriander. That would be more than a cup, if dry, and a heck of a lot even fresh. Or how about a cup of cocoa powder (not hot cocoa with milk, just the powder)? Don’t even think about the kombu. You’ll be chewing all day, and get an overdose of iodine long before you replenish your magnesium levels. So go ahead to the other lists, and view their advice – usually written by some overworked woman at a content sweatshop in Mumbai.

(Full List and Video of Magnesium Rich Foods)

You see how useless these unedited lists can be? I assume you are here to learn about which foods high in magnesium can help you avoid magnesium deficiency. And by that, I mean foods that you can enough of as a normal person to get the benefits of their magnesium content. Well, here’s a list of magnesium rich foods that you can actually use, and actually consume without some sort of superhuman and dangerous effort. Let’s get started….

When we know that pesticides are likely to have been heavily used on a certain produce, we may choose to go organic. According to the Environmental Working Group, which recently published a survey of fresh foods that were most exposed to pesticides and those that were least expose to pesticides, some interesting things came up. Celery took the dubious honor of being the most exposed of the group in the study. Celery was followed by peaches and strawberries,and then apples and blueberries. Worse, for those of us who love it for its high magnesium levels, is that spinach made it onto the pesticide baddy list, in position number 8.

This doesn’t mean you can’t eat spinach, simply that you might want to buy organic spinach when you can. If you can’t, make sure you wash it with more than the usual thoroughness.

This should be no surprise, as one of the vegetables I had the most trouble with in shipping from China to Japan was spinach, both frozen and fresh. The leaves just seem to absorb so much, and if they are exposed to pesticides and pollution, they’ll pick it up. So eat your spinach, but lean organic for both the fresh and frozen (please tell me you’re not still eating canned, Popeye).

For the food that got the least exposure to pesticides, they were topped by the humble onion. It were followed by avocado, sweet corn, pineapple and mangoes.

In any case, you should already be washing your leafy vegetables well – whether they are organic or not.

The full list for each is reproduced below.

Pesticide heavy (buy organic):

1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell peppers
8. Spinach
9. Cherries
10. Kale/Collard greens
11. Potatoes
12. Grapes

Relatively pesticide free:

1. Onions
2. Avocado
3. Sweet corn
4. Pineapple
5. Mangoes
6. Sweet peas
7. Asparagus
8. Kiwi
9. Cabbage
10. Eggplant
11. Cantaloupe
12. Watermelon
13. Grapefruit
14. Sweet potato
15. Honeydew melon

I mean, who wouldn’t want lead-free chocolate? Would we deny our body the same health consideration we give our Toyota’s gas tank? Worse, would we knowingly feed lead to our kids?

Obviously, this fear is so great that company’s can sell cocoa “superfoods” under names such as Xocai and Chava Vital Chocolate. The ad I clicked for Xocai promises “Healthy Chocolate Eat Dark Chocolate Enjoy health benefits Earn money while doing it.” Notice the lack of punctuation. That’s so they can jam more words in and still be under the maximum character count allowed by many ad companies. Notice also how they sell “earn money.” That’s a good indicator that it’s not about the chocolate..or even about the health. They appeal to 3 things fear of death, hunger for sweets, and desire for money. Everything’s there but sex, but the word count restrictions probably forced them to leave that off.

Apparently though, Xocai has been making some people money, as this multi-level marketing racket is still around, and now even has competition, from Chava Vital Chocolate. Chava’s health chocolate is also another multi-level marketing company, but they are very slick. Their ads are almost good enough to make be dig into my pocket and pay $145 for a box of chocolate wafers that looks very much like one I can get at my local supermarket $5.

They, too, say they can make me rich, if I just send in $29.95 for a marketing kit. (I didn’t look at the upsells, but $29 probably just gets your foot in the door.) Heck, 12000 people a month visit this website…they’ve got me thinking.

Ah, forget it, I’M too old to go for this crap. Let’s look at the facts:

• These outrageously priced health chocolates are probably pretty good quality. I guess this because for a fraction of the price they’re charging, it’s possible to sell the finest chocolates available. At $145, you’d think they would cover their bases in this regard.
• They have wisely guessed that many consumers will just search for lower priced super fine chocolates on the net, at places like this guide to organic chocolates. But, Xocai and Chava are prepared. Xocai chocolate includes acai berry extracts, and Chava chocolate includes a mysterious almond extract. I know little about either, except that you can obtain them separately elsewhere for much less expense. Let’s stick to the chocolates.
• Cocoa does in fact have many benefits. Besides being one of the world’s richest sources of dietary magnesium, it is loaded with flavinols and anti-oxidents. It goes on..a Cornell University study showed that cocoa powder has nearly twice the antioxidants of red wine, and up to three times the antioxidants found in green tea. Cocoa is a good source of calcium, iron, zinc, copper, potassium, manganese and some of the B Vitamins. It has a high content of sulfur, which helps build strong nails and hair, as well as healthy and beautiful skin, helps to detoxify the liver, and supports the healthy functioning of the pancreas. The heart-healthy flavanols found in cocoa, especially the epicatechins, stop fatty substances in the bloodstream from oxidizing and clogging the arteries. They also help prevent blood platelets from sticking together to cause blood clots, heart attacks, and strokes – all without the negative side effects associated with the use of aspirin and other pharmaceutical blood-thinners. Cocoa also contains the amino acid Tryptophan which makes serotonin and prevents feelings of depression. Cocoa contains dopamine, phenylethylamine (PEA), anandamide MAO Inhibitors – good for both the brain and the heart Phenylethylamine (PEA) increases mental alertness and the ability to concentrate, and can be of help to students taking tests, as well as to senior citizens who want to retain their mental capacity. Other studies have suggested that consuming dark chocolate produced an increased sensitivity to insulin (which indicates a protective effect against diabetes.
• Cocoa has other things that may or may not be good for you, though on balance cocoa seems pretty darn healthy. Chocolate, on the other hand, usually has enough sugar, oils and additives to balance against the benefits of the cocoa content.
• Raw cocoa is probably much healthier than processed cocoa powder. In fact, scientists in Spain discovered that they could boost the flavinol levels in cocoa by 7 times when they skipped the conventional fermentation and roasting steps used in processing cocoa beans.
• Cocoa beans may have relatively high levels of lead. There are several studies, and even the Nigerian cocoa board admits as much. The lead may come from the process after harvest, partly because Nigeria still uses unleaded gasoline that affects the local air. It may be from the soil, or from agricultural chemicals. Yet, it’s there, especially in cocoa from Nigeria. Still, while large chocolate companies need to buy large volumes of beans and can’t get around this issue, smaller chocolate companies can be more particular about what cocoa they buy. Also, one study compared the levels of lead to those found in boiled shrimp. So the levels are not off the food charts. They are just high when compared to most foods.
• Buying cold-pressed, or raw chocolate might be a good idea – and it is widely available on the web. There is no need to buy Xocai or Chava chocolate unless you plan to get rich selling it to the next sucker down the line. And while I would guess that health chocolate is lead-free, I haven’t actually seen any proof of it in the form of objective tests.

Cocoa is a super food high in magnesium, and I recommend moderate consumption. Don’t rely on it as a cure-all. And stay away from the brands that have highly touted health claims and which use multi-level marketing, unless you have money to burn. And remember, chocolate can be healthy, but health chocolate can be harmful to your wallet, so use the money to buy some nice fresh foods instead.

At least sometimes.

This shouldn’t be a surprise, despite the demonization of fat, it has been a staple part of the human diet dating back to dawn of hunting and fire. Indeed, insufficient fat was a much bigger concern throughout most of history. As always, abundance turns the world upside down, and fat got on the wrong side of many dieticians, not to mention dieters.

Well, here’s a reason to make sure you have at least some fat in your diet. But, before you get too exited, evidence has shown that excess fat can actually block the absorption of magnesium.

So here goes – things that help you absorb more magnesium:

FAT

A study by the American Journal of Clinical Nutrition (Vol. 80, No. 2, 396-403, August 2004) looked at a small group of people to compare their absorption of carotenoids when eating salads with fat-free dressing as opposed to regular salad dressing with oil. Lo and behold, those who went fat-free absorbed almost no carotenoids, suggesting that the fat was needed for the body to access the nutrients.

I am very much opposed to “fat-free” concoctions for a number of reasons, not least being the manufactured crap they use to trick your body into tasting fat. Here’s another. If you’re worried about too much fat, do the old fashioned thing and reduce your portions. Your portions may be small, but at least they’ll be real, delicious and healthy.

VITAMIN C

Often cited as assisting magnesium absorption, there is very little evidence either way. But, since vitamin C is generally good for you, I’d rather err on the side of taking my supplements.

VITAMIN D

A 1972 study in the International Urology and Nephrology Journal in the Netherlands suggested that vitamin D could be helpful in assisting patients who needed greater absorption of magnesium through the intestine. This has been backed up by other studies, including “The Journal of Nutrition” study published in 1991.

However, and this is a big “however,” the 1991 study showed that vitamin D greatly increased the excretion of magnesium through the urine!

Easy come, easy go.

The jury is out on Vitamin D, but at the very least vitamin D supplements would seem to be unnecessary for magnesium absorption.

CALCIUM

This is a biggy. Many websites will tell you that calium is a magnesium antagonist, inhibiting its entry into cells. Other sites will tell you that they need each other. Magnesium helps calcium to work, and vice versa. They are in fact friends.

Not to confuse you, but all of the above appears to be true. Maybe it’s best to think of calcium of magnesium as a turbulent married couple (or even Tweedledee and Tweedledum)- not always helpful to each other, yet they both need the other. There’s a fine balance between the blow out fights, the affairs, and the love and support.

In the case of magnesium and calcium, many people have decided that the ration of 2 parts calcium to one part magnesium is this perfect ration.

This 2 to 1 ratio appears to be plucked out of thin air.

In fact, in Japan, which has a very low rate of heart disease, the ration is closer to 1/1.

The only thing I can say here is to take it easy on the calcium supplements.

VITAMIN B6

Long term, and massive doses, of oral vitamin B6 appear to boost magnesium levels. Since massive doses of anything should only be administered by a competent physician, just put this in the back of your mind. B6 shots will temporarily boost magnesium levels, and at the same time crash your calcium levels. So while B6 does encourage magnesium retention, it’s not something you’d want to try lightly.

A GOOD MEAL and MINERAL WATER

If you’re getting your magnesium from mineral water, a 2002 study published in the American Journal of Clinical Nutrition showed that, while 50% of the water’s magnesium was absorbed when drunk without food, that amount greatly increased when the water was taken with a meal. To which we say “bon apetit!”

Going back to the fat, since most magnesium rich nuts, such as almonds and cashews, contain oil, you’re probably better off munching on them. So far as other supplements to boost your magnesium absorption, just forget it. Keep your consumption of alcohol, caffeine and carbonated drinks to a minimum, eat fresh foods, and especially green leafy things. Don’t go into mad scientist mode trying to make the perfect supplement concoction. Eat foods high in magnesium and enjoy life!

Is Magnesium Safe During Pregnancy?

As long as you don’t overdo it, yes. The United States daily requirements for magnesium are actually increased in pregnant women as follows:

Adult Female: 300mg

Pregnant Female: 320mg

Breastfeeding Female: 350mg

That’s too little according to many sources. The Baby Center goes even farther:

Pregnant women, 19 to 30 years of age: 350 milligrams (mg) of magnesium per day
Pregnant, 18 and younger: 400 mg
Pregnant, 31 and older: 360 mg
Breastfeeding women, 19 to 30: 310 mg
Breastfeeding, 18 and younger: 360 mg
Breastfeeding, 31 and older: 320 mg

There is some evidence that magnesium helps prevent the uterus from contracting too soon, though this is still inconclusive. Magnesium certainly helps prevent cramps, though.

Magnesium citrate, on the other hand, is something that the FDA recommends taking only when the benefits outweigh the risks.

In BJOG: An International Journal of Obstetrics and Gynaecology in August 2007, two studies are cited. The first study concluded:

“Additional magnesium appeared to benefit the fetus during labour. Significantly fewer showed fetal heart rate irregularities, meconium-stained liquor and partogram abnormalities. The supplemented group also had fewer late stillbirths either before or during labour.”

“It must be stressed that these secondary findings, although of interest, need to be substantiated by further work. Until then, supplementation cannot be recommended but poorly nourished women should be encouraged to eat a diet that contains adequate magnesium, in particular brown – rather than white – bread.”

The second study had the following comments:

“In our commentary, we recommend further research to find out whether improving calcium intake from before pregnancy might reduce not only blood pressure, but associated problems such as protein in the urine as well. We suggest that fortification of staple foods might make the benefits of adequate calcium intake available to all pregnant women, not only those with access to antenatal care.”

“While these studies show that the consumption of certain minerals during pregnancy results in favourable outcomes for mother or baby, it must be stressed that in these studies, the intake of supplements are carefully measured.”

“Women should attend their antenatal clinics so that tests identifying problems can be carried out. If they are interested to know more about supplementation, they should speak to their GPs and midwives for further advice.”

“We should note that women who do not have a deficiency in magnesium or calcium need to be careful about taking extra supplements if they don’t need it.”

So, while magnesium looked like a plus, these were undernourished women in the study. Assuming you have a healthy diet, you may want to think twice about using magnesium supplements.

There are several other studies, and while most suggest that magnesium is  beneficial for the fetus, almost all balance that by saying that the results for well-nourished women may be different.

So What to Do?

In light of the research, try eating better. An extra serving of spinach, nuts or halibut each day may do wonders. If you really feel the need to take supplements, at least try to make sure the dosage is not much over the RDA of 350mg.

If you live in San Francisco, this study is good news, as sourdough bread is available everywhere. If you live elsewhere, or you want to be adventurous, you may want to try making sourdough bread yourself. The tricky part of this is making what’s called the sourdough starter.

Sourdough starter is a bubbly, fermenting mess of flour and water that gives the sourdough its tangy flavor. It’s also what will boost your magnesium levels.

Organic and (even better) whole wheat bran flour is the way to go here. You want lots of natural microorganisms to help the fermentation. (The bran flour is magnesium superstar to start with, too.)

For the fast method, all you need is to blend one cup of flour with one cup of warm water in a wide-mouth jar to get started on your sourdough culture. To ensure success, add a few wash organic grapes (which will have yeast on the skin) or a started such as kefir. These are not necessary, but they will make it more of a sure thing. If you choose to go it without these added ingredients, try starting with just a half tablespoon of flour with 3 tablespoons of water. The add equal amounts of flour and water each day for a week until you have a full cup.

A clear glass will allows you to see how the culture is developing – and, believe me, you will want to check it often. Leave the jar in a warm and light location, at around 70 to 80° Fahrenheit (21 to 27° Centigrade). If temperatures go over 100° Fahrenheit (38° Celsius) you will end up killing the culture. A cloth or paper towel should be placed loosely over the top of the jar to help keep it moist and to keep out bugs.

Every day, you need to empty out half of your starter culture, and fill the jar again by adding equal amounts of water and flour to the level it was at before you emptied half. It will be ready for use anywhere from 5 days to a month later, depending on temperature and location. This is weird thing about starter – telling when it’s ready.

Just remember, though, that once its ready it just continues to get better – so don’t feel rushed. As long as no purple mold shows up to kill it all off, you’re good to go.

Sourdough starter is alive, and thus it must be fed regularly. When not using your starter, it is important to dump out half the batch from time to time, and mix in fresh flour and water to equal the lost volume. Exactly how often this should be done depends on storage temperatures and the local strain. An active starter should be fed daily (if not multiple times per day depending on temperature and other conditions). See the note below about dormant starters.

Sourdough is best stored at room temperature or slightly warmer. Anything outside of this range will

How the starter might look

change the proportions of the bacteria and yeast, which affects the flavor of the result. It can be safely stored in the fridge, but temperatures over 80F are too hot. If you store your starter in the fridge, then let it sit out several hours after feeding before returning it to the refrigerator. This allows the yeasts to get active and feed. The temperature in the fridge is enough to slow down the yeast, but not the lacto-bacteria. So after a while your starter will begin to smell boozy and have a sharper tang to it than you might want. To fix this, just dump out 90% and start the feeding cycle again. When it’s ready, you can slow things down by putting in covered (but not too tightly) in the fridge.

To make sure that your starter is full strength before committing it to a dough, you should check to see if it quadruples its size if fed and left for an hour. Feed starter by adding equal amounts of water and flour, and put ¼ cup in a measuring cup. If it hits the one cup marker in an hour or so then it is ready to go. If not, then it needs to be fed more. Accelerate your feeding schedule until it passes the test.

There’s a wonderful explanation of this at breadtopia.com, with a helpful video as well.

Making your own sourdough is a wonderful experience, and a super way to really soak up all the magnesium you need.

For comparison, Crystal Geyser has 6mg per liter.

San Pelligrino has enough magnesium for me...

That expensive water from Fiji? Only 13mg.

Vittel? 19.9mg
Evian? 24mg
San Pellegrino? 55.9mg (Not too bad. Comes with bubbles, too!)
Perrier? A miserable 3.2mg!

Want to look for your favorite water and see how it measures up? Head over to this comprehensive bottled water guide and check it out.

Additional news about mineral water….

I was rather put back to be told that San Pellegrino has high levels of uranium, especially as I had never considered drinking uranium as a possibility. This was upsetting, because I love San Pellegrino and I like the minerals in it (well, except for the uranium mineral).

Rather than rush back and warn all my readers that they should don protective gear and line their intestines with lead (not a good idea either), I decided to research this a bit.

First the good news…it seems we are taking in uranium all the time – in our food, our water and the air we breath. Doesn’t that make you feel better?

Since we are not all dead or glowing, however, it seems that there are after all tolerable amounts of uranium in nature. So I looked into that, too. It seems there are worse things than uranium.

Many nations have a requirement that the amount of uranium in mineral water be less than 10 micrograms per litre. In other words, they consider that safe for drinking water. For water for other uses, such as agriculture, it might be something like 50 micrograms. (For your reference, the human body passes out 99.5% of the uranium we ingest. That means we absorb 0.5% of the stuff – which, remember, is a natural mineral.)

San Pellegrino has 8 micrograms, Perrier has 4, some other waters have over 20.

Here, I’m going to defer to a British government survey of drinking water in Devon.

Buckwheat Soba Noodles

Buckwheat tastes great. This didn’t used to be a secret, as buckwheat pancakes were a southern staple. But, somehow it all got lost to us. So, buckwheat tastes great… even though it’s maybe the best source of natural magnesium out there. One cup of buckwheat gives you about a third of your magnesium needs for the day. It also gives you as much protein as eggs….but actually reduces your cholesterol and blood sugar levels! A study published in a study published in the American Journal of Gastroenterology that covered 16 years and 69,000 women demonstrated a 13% to 17% reduction in gallstones. Another study, in the Journal of Agriculture and Food Chemistry reported in success in controlling diabetes through increased buckwheat consumption. Heart and colon conditions have also been known to respond favorably to buckwheat’s goodness.

Moreover, buckwheat is not technically a cereal grain. It’s a fruit seed. That means it can be eaten by people who cannot tolerate grain or gluten foods.

So why isn’t the whole world raving about this food? Well, in Japan (where buckwheat is called soba), this is nothing new. There is delicious buckwheat noodle soup, cold buckwheat noodle salads (zarusoba), fried buckwheat noodles (yakisoba) and many other variations -  all of them delicious.

You can use buckwheat flour to make your pasta at home, or buy already prepared buckwheat noodles at the shop. Buck wheat grains can be added to soups for a hearty flavor, used in place of oatmeal, added to whole wheat to make fantastic bread, or used to make muffins and pancakes. It is also often added to rice to give it extra flavor, texture and color.

And of course, you can fry up the noodles yakisoba style, which means throwing in all your favorite stuff and making a very filling meal.

However you do it, once you start to add buckwheat to your diet, you won’t want to stop. And your body will thank you.