Why do we want magnesium?
Roughly 60 per cent of magnesium is locked contained in the skeletal system, making it considerably accountable for bone energy and well being. The rest is utilised in gentle tissue cells together with the liver, muscle groups, coronary heart and kidneys and the fluid inside these, often known as intracellular fluid.
It’s inside this fluid the place magnesium’s position thrives – it participates in additional than 300 biochemical reactions with vital roles in protein synthesis, calcium homeostasis, vitamin D formation and muscle contraction. Magnesium can be important for regulating coronary heart rhythm and blood glucose ranges and it additionally helps immunity.
The advantages of taking magnesium embrace:
- Maintains cardiovascular well being, particularly coronary heart rhythm and the transportation of electrolytes like calcium and potassium into cells
- Boosts metabolism and regulates blood sugar in addition to reducing irritation
- Wanted for bone energy and well being
- Could increase train capacity through increase in blood sugar
- Could stop migraines and critical complications
- Research present that it will probably enhance peoples sleeping patterns
How a lot magnesium do we want?
Day by day UK suggestions of magnesium for women and men are 300mg and 270mg respectively. In line with current figures, 11 per cent of ladies and 16 per cent of males are magnesium-deficient. The explanation for that is regarded as because of the elevated consumption of processed meals.
Can we have now an excessive amount of?
An excessive amount of magnesium from meals doesn’t pose any downside for wholesome individuals as any extra could be excreted by the kidneys in urine. Nonetheless, taking excessive dose magnesium dietary supplements or drugs might usually trigger intestine issues comparable to diarrhoea, nausea or abdomen cramping. It’s beneficial to not exceed a every day consumption of 400mg.
Which meals are good sources of magnesium?
Magnesium is discovered within the following meals:
- Inexperienced leafy greens comparable to spinach
- Wholegrain bread
- Brown rice
- Dairy merchandise
- Almonds
- Cashews
- Peanuts
- Brazil nuts
- Tofu
- Avocado
- Banana
- Sesame and sunflower seeds
- Meat, comparable to beef and hen
- Seafood and fish
Recipes excessive in magnesium
Cashew hen
Thai pork & peanut curry
Spinach rice
Japanese-style brown rice
Smoked paprika paella with cod & peas
Pomegranate hen with almond couscous
Chickpea, spinach & almond butter bowl
Creamy salmon, prawn & almond curry
Extra on nutritional vitamins and minerals…
5 vitamins each girl wants
Very important nutritional vitamins
What’s vitamin B12?
One of the best sources of vitamin C
Am I getting sufficient vitamin D?
This content material was up to date on 18 October 2023.
Emer Delaney BSc (Hons), RD has an honours diploma in Human Diet and Dietetics from the College of Ulster. She has labored as a dietitian in a few of London’s prime instructing hospitals and is at the moment primarily based in Chelsea.
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