Everything You Need To Know About This Important Mineral...
Magnesium might not be the nutrient at the forefront of your mind when it comes to staying healthy, however it’s essential for a multitude of bodily functions, from the functioning of the nervous system, normal energy release and even contributing to the maintenance of normal bones and teeth. It is time to reap the benefits of magnesium...
What Is Magnesium Good For?
This essential mineral is used in over 300 biochemical reactions within the body. These are reactions that occur within cells and are vital in ensuring our body works normally. This includes turning the food we eat into energy. It also delivers this energy to cells. So, naturally, a lack of magnesium may leave you feeling tired and fatigued.
Magnesium also contributes to the maintenance of normal bones. Magnesium works closely with calcium, by ensuring calcium is taken from the bloodstream, into the bones. Ensuring bones stay healthy is important to people of all ages, but especially as we get older.
Magnesium also contributes to normal protein synthesis and electrolyte balance in our bodies and contributes to normal psychological function.
How Much Magnesium Do We Need? And Do Some People Need More Than Others?
The NHS state that men aged 19-64 years old need 300 milligrams (mg) of magnesium a day whilst women in the same age bracket need 270mg.
The Department of Health say that you should be able to get all the magnesium you need by eating a varied and balanced diet. Despite this, the British Nutrition Foundation (BNF) claim that magnesium intakes determined as being ‘too low’, are actually common in the UK.
Can Magnesium Help Support Energy Levels?
Magnesium contributes to a reduction of tiredness and fatigue and contributes to normal energy release. A supplement such as Vitabiotics Wellwoman Energy or Vitabiotics Wellman Energy effervescent tablets provide magnesium, iron and niacin (vitamin B3) which contribute to normal energy release.
What 10 Foods Are High In Magnesium?
There are a number of magnesium rich foods which can easily be incorporated into your diet, and most are vegetarian and vegan friendly. It is worth remembering however that many of the foods listed below are high calorie foods such as nuts and seeds, so do try to stick to recommended portion sizes.
Add these delicious foods to meals and snacks to reap the benefits of magnesium...
1. Dark leafy greens such as kale, spinach, Swiss chard - 1 cup of cooked spinach contains a staggering 157mg
2. Dark chocolate (at least 70% cocoa solids) - 28g contains 64mg
3. Avocado - one medium size contains 58mg
4. Nuts, particularly almonds, Brazil nuts and cashews - 28g of chases contains 82mg
5. Seeds, especially pumpkin, flaxseed and chia - 28g of pumpkin seeds contains 150mg
6. Tofu - 100g contains 53mg
7. Beans and legumes - 100g of chickpeas provides 115mg
8. Whole grains such as brown rice, quinoa and oats - ½ cup cooked brown rice contains 42mg
9. Bananas - A large banana packs in 37mg
10. Fatty/oily fish such as sardines, mackerel and salmon - 178g salmon provides 58mg
What Fruits Contain Magnesium?
Avocados and bananas are your key go-to magnesium rich fruits. Not only do they provide ample amounts of this important mineral, but they also supply the body with plenty of other goodness too! An avocado is filled with fibre for a healthy digestion, as well as energy-boosting B vitamins. Bananas are also a key provider of potassium, which helps maintain normal blood pressure.
Is Peanut Butter High In Magnesium?
If you are a fan of this nutty spread, you are in luck. Just over two tablespoons of peanut butter provide a hearty 49mg of magnesium. Spread over wholemeal bread and add half a chopped banana for a magnesium-rich snack.
Should I Take A Magnesium Supplement?
Opting for a supplement can be useful if you feel that your diet is not providing you with the amounts you need. Taking two tablets of Vitabiotics Ultra Magnesium per day provides 100% of your NRV of Magnesium. Ultra Magnesium may be suitable for those with hectic lifestyles, those seeking extra bone support and people over 50.