In times of flux, it is especially important to consider increasing the amount of Magnesium in your diet. Magnesium is found in wholefoods, fruit, vegetables, wholegrains, nuts and seeds and is important for many aspects of health including reduction of tiredness and fatigue, normal energy release, a functioning nervous system, normal psychological function and healthy bones, muscles and teeth. Although widely available in a range of commonly eaten foods, if these are processed, the majority of the magnesium content is lost.
36% of women and 44% of men in the UK have dietary intake of Magnesium that is below the intake estimated to meet their nutritional requirements.*
The key functions of magnesium are:
- Magnesium helps release energy, without it, the energy in food cannot fuel our bodies ready for the rigours of modern-day living. Magnesium contributes to the reduction of tiredness and fatigue.
- Magnesium is also central to the healthy bones and teeth and healthy working muscles. A sign of low Magnesium status can be muscle cramping.
- Quick reactions and a good state of mind equip us to perform at our best. Magnesium is vital for healthy, normal psychological function and nervous system.
TIPS to eat more Magnesium
- Nuts and seeds are high in Magnesium as well as other vital minerals and nutrients so have a small handful of cashews or almonds each day as a snack.
- Sprinkle a tablespoon of ground flaxseed on yogurt or add it to a smoothie. Flaxseed is high in Magnesium but also Omega 3 fatty acids and fibre. Remember to use ground seeds as whole seeds can pass straight through you.
- Get your 5+ a day, especially bananas, apples, broccoli, spinach, avocados, peas and sweetcorn which are all contain Magnesium. Steam lightly where appropriate.
- Treat yourself – dark chocolate is also high in Magnesium…. Enjoy.
Try this super smoothie, high in Magnesium.
Ingredients
1 banana
Tablespoon of ground flaxseeds
Handful of Frozen or fresh berries
Handful of spinach (fresh or frozen)
Tablespoon of natural yogurt
Cup of milk of your choice – we love Oat milk in ours.
Method:
Pop all of the ingredients above into a blender and blend for a super nutritious breakfast or pre/post exercise snack high in Magnesium.
Top tip: – All the fruit and vegetables in this can be frozen so this can be a great way to reduce your waste by freezing fresh bananas, berries or spinach then adding them to smoothies to ensure you get your 5 a day even if you can’t get to the shops.
*https://pdfs.semanticscholar.org/1fc0/e1ca13a504aa4027246d81b08962b2d2afd8.pdf