Hi, I'm Jennifer Kamstock. And this is what minerals help ease muscle tightness. If you suffer from crackly tight muscles and periodically get muscle cramps and spasms. You are most likely deficient in the all essential mineral magnesium. We all need about 250 milligrams to 500 milligrams of magnesium a day, and athletes actually need about a 1000. And we often don't get enough of it. It's because we're not eating whole foods, we're eating too many processed foods that are really deficient in this all essential magnesium. Magnesium is responsible for over 300 biochemical reactions in the body. So, let's talk about some foods, where you can really get this great mineral. First of all, leafy greens like spinach and kale. Really easy to incorporate into your diet. Make a salad, steamed up and you're getting some great magnesium. Also, beans and quinoa, some of the highest. Quinoa, for just half a cup, has 118 milligrams of magnesium and beans have about a 120. So, the darker the bean, probably the more magnesium. So, stick with black beans and that will be great. As far as nuts go, two of the nuts highest in magnesium are pumpkin seeds and Brazil nuts. Try and go for raw, unsalted. And then, if you want to roast them, or put a little salt on them, when you get home, that's fine. But the raw form is really best and it's a delicious way to have a great snack, to get that magnesium. And then, finally my favorite, and I'm sure yours too, dark chocolate has 41 milligrams of magnesium per ounce. And when I say dark chocolate, I'm talking about 70 percent of higher in chocolate. Milk is just processed and it takes out all the enzymes and the nutrients. So, you don't get magnesium from ilk chocolate. So, chocolate that's dark or even better, go for raw cacao. It tastes amazing with a little bit of agave or honey. And that is just a delicious way to make sure you're getting your mineral. Now, if you don't have time to eat, you just want to get it to a supplement. There are so many ways to do that, whether it be a pill form, liquid form. They even have a spray that you can use transdermal on your body, which is a great way. So, there are many ways to get magnesium. Make sure you get it, it'll help you feel more relaxed and you will not have anymore muscle spasms.