Magnesium Foods To Help With Energy, Muscle Function And Healthy Bones.
Ensuring you get enough magnesium is important, as this essential mineral plays a role in a number of biological processes within the body.
There are a number of foods that provide varying levels of magnesium, however, taking a supplement can also help safeguard your intake.
Why Do We Need Magnesium?
Before we reveal the foods that contain magnesium, it’s important to know exactly what magnesium does for the body.
It’s used in over 300 biochemical reactions within the body; these are reactions that occur within cells. They are vital in ensuring our body works normally.
This includes turning the food we eat into energy and delivering this energy to cells. Therefore, a lack of magnesium may leave you feeling tired and fatigued.
Magnesium also contributes to the maintenance of normal bones. It works closely with calcium - a mineral needed for healthy bones - 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 contributes to normal functioning of the nervous system too, as well as muscle function. Protein actually contributes to the growth and maintenance of muscle mass and as magnesium contributes to normal protein synthesis, it therefore aids normal muscle function.
Finally, magnesium contributes to normal psychological function.
The Best Magnesium Foods
There are a number of foods that provide magnesium, most of which can easily be incorporated into your day-to-day diet.
In the UK, The Department of Health and Social Care states that men aged 19-64 years old need 300mg of magnesium a day whilst women in the same age bracket need 270mg. Although some experts believe there can be times when higher levels of magnesium may be beneficial.
Give these foods a try...
- Spinach - per 1 cup, cooked - 157mg
- Pumpkin Seeds - per 28g -150mg
- Tofu - 1 cup - 146mg
- Chickpeas - per 100g -115mg
- Tuna - per 170g fillet - 109mg
- Nuts - particularly Almonds, Brazil Nuts and Cashews per 28g - 82mg
- Almonds - per 28g - 77mg
- Dark Chocolate - per 28g (at least 85% cocoa content) - 65mg
- Avocado - one medium -58mg
- Salmon - per 178g - 58mg
- Peanut Butter - 2 tbsp - 57mg
- Tofu - per 100g- 53mg
- Brown Rice - per ½ cup - 42mg
- Bananas - per 1 cup- 41mg
- Wholewheat Bread - 1 slice - 24mg
- Whole Milk - 1 cup - 24mg
Our Best Magnesium Supplements
Just two tablets of Vitabiotics Ultra Magnesium delivers 100% of the Nutrient Reference Value (NRV) of magnesium, providing 375mg.
It is ideal for anyone seeking extra bone support and is also suitable for anyone with hectic lives and the over 50s.
Vitabiotics Wellwoman Energy offers an advanced effervescent formula. Each tablet provides 60mg of magnesium, as well as other essential nutrients needed for energy release such as vitamins B6, B1 and iron. Wellwoman Energy is available in orange and lime flavours and each tablet provides just 9 calories.
Wellman Energy also provides 60mg of magnesium per effervescent tablet, and is ideal for an extra nutritional boost, whenever and wherever you need it. As well as magnesium, each tablet contains vitamins B6 and B1 as well as iron which contributes to normal energy release.
Vitabiotics Osteocare Original contains 300mg of magnesium per 2 tablets. As well as magnesium, this supplement provides calcium, vitamin D and zinc, all of which contribute to the maintenance of normal bones.