Posted on October 31, 2019 by Josh Puttock

 

When you think of vitamin and mineral supplements, iron and vitamin D are probably the two that come to mind first. Magnesium? Probably not. However, it turns out that this is theee micro-nutrient we should all be paying more attention too.

So, what is it?

Magnesium is an essential mineral that our bodies rely on to feel fit, healthy and full of vitality. It contributes to maintaining more bodily functions that you might realise and plays a really important role in maintaining normal muscle, heart and nerve function promoting a healthy immune system.

It is also required for formation of bones, muscle contractions and blood pressure regulation.

Are you getting enough magnesium in your diet?

According to the National Institute of Dietary Supplements, a healthy adult male should consume 400 to 420mg of magnesium per day. A healthy adult women should consume 310 to 320 daily.

The tricky part with this is that because magnesium is present in the bones and tissues, it can be difficult to know if you’re getting enough. The simplest way to know is to take a closer look at what you’re eating.

Research has found that most people don’t get enough in their diet. Short term deficiencies can cause sleep disturbances, muscle cramps and loss of energy. Long term deficiency can cause blood pressure to rise and increase the risk of developing osteoporosis.

The good news is, there is a simple solution to increasing your magnesium intake. And the answer is to eat more magnesium rich foods to which, there are PLENTY.

For example…

  • Leafy Greens
  • Fruit – figs, avocado, banana and raspberries
  • Nuts and seeds
  • Legumes (black beans, chickpeas and kidney beans)
  • Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)
  • Seafood (salmon, mackerel, tuna)
  • Whole grains (brown rice and oats)
  • Cacao
  • Dark Chocolate
  • Tofu

Aiming to include at least two servings of vegetables at every meal and a couple pieces of fruit a day will ensure you’re well on your way to topping up those levels!

Should I consider supplements?

As with most supplements, it is always best to try to obtain important vitamins and minerals through your diet. Try loading your plate with some of the foods listed above. You won’t regret it!

By Amy Cousins – Health & Fitness Blogger