The benefits of Magnesium

Following on from our ‘do I need electrolytes’ blog last week today our sole focus is magnesium.

Do you cramp?

Are you waking up with cramps in the middle of night? It may be that you are not getting enough magnesium in your diet. Magnesium is mostly found in our bones (65%) with the rest being found in muscles and soft tissues (25%) and in other cell types and body fluids (10%) (source: www.whfoods.com).

Magnesium functions

• Nerve and muscle relaxation
• Bone formation – build & strengthen bones
• Chemical reaction that produces energy
• Synthesis of protein and fat
• Assists in the functioning of the lungs
• Keeping blood circulating smoothly

Recommended daily intake

The Australian recommended daily intake of magnesium is: Men (19-30yrs): 400mg/day and Women (19-30yrs): 310mg/day. Magnesium cannot be made in our bodies this macronutrient must be obtained through our diet.

Magnesium rich foods

• Oat bran or wheat bran
• Pumpkin & sunflower seeds (raw)
• Raw chocolate
• Nuts: Almonds, cashews, Brazil nuts, pine nuts (all raw)
• Dark leafy vegetables: kale, spinach, and broccoli
• Beans: Navy beans, black beans
• Fruits: Bananas, figs, cantaloupes and watermelon

There is quite a list of foods to choose from so it shouldn’t be hard consuming at least one of these foods daily in order to meet your RDI. But remember, if health symptoms continu consult your doctor or physician.

High magnesium meals

Breakfast
Oat bran with a handful of pumpkin & sunflower seeds with soymilk

Mid morning
1 banana
30g almonds or Brazil nuts

Lunch
Mountain bread wrap with navy and black beans with baby spinach & tomatoes

Dinner
Stir fry of kale & broccoli with a handful of cashew nuts served with steamed brown rice

Treat
Raw chocolate – Conscious chocolate or Loving Earth

How easy it is to consume your recommended daily intake? We like to think we can break foods down for you showing you that it is easy to consume the bodies required nutrients on a daily basis.