Jacqui Lewis - BHSc Nutritional and Dietetic Medicine
Importance of Magnesium
Magnesium is the fourth most abundant
mineral in the human body.
It plays several important roles in the health of your body and brain. However, you may not be getting enough of it, even if you eat a healthy diet.
Magnesium is Involved in Hundreds of Biochemical Reactions in your body about 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood.
In fact, every cell in your body contains it, and needs it to function.
One of magnesium's main roles is acting as a helper molecule in the reactions continuously performed by enzymes.
It is actually involved in more than 600 reactions in your body, including:
Helps convert food into energy.
Helps create new proteins from amino acids.
Helps create and repair DNA
Muscle movements: Is part of the contraction and relaxation of muscles
Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.
Unfortunately, studies suggest that about 50% of the population get less than
the recommended daily amount of magnesium.
Magnesium is a mineral that supports hundreds of chemical reactions in your body. However, many people get less than they need.
Health Benefits of Magnesium
Magnesium may help with the following health conditions:
Cardiovascular Health and
Healthy Bone Density.
Migraines and headaches,
insomnia and anxiety.
Muscular problems such as cramps, fibromyalgia and aches and pains, which may sometimes be linked to Magnesium Deficiency.
Period pain and symptoms of premenstrual syndrome, including mood swings , fluid retention, premenstrual migraines.
Fatigue, which may be a symptom of Magnesium
Dietary Sources of Magnesium:
Magnesium-rich foods include
dark green leafy vegetables, legumes, nuts, seeds, whole
grains, soybeans and cocoa.
A significant amount of Magnesium may be lost from foods during processing, refining and cooking, so in order to maximise your Magnesium intake, it’s best to avoid refined and processed foods.
Top 10 Dietary Sources of Magnesium
157mg/ 1 Cup
154 mg/ 1 Cup
3. PUMPKIN SEEDS
92 mg/ 1/8 Cup
4. YOGHURT OR KEFIR
50 mg/ 1 Cup
80 mg/ 1 Cup
6. BLACK BEANS
60mg/ 1/2 Cup
58 mg/ 1 Medium
50 mg/ 1/2 Cup
9. DARK CHOCOLATE
95 mg/ 1 Square
32 mg/ 1 Medium
How much Magnesium do I need?
The recommended dietary intake (RDI) of magnesium is:
Over farming of our soils can leave the earth deprived of magnesium, and then the crops grown in this land will also be low in the mineral Supplementation is required when deficiency is obvious, during periods of high stress, malabsorptive conditions, and can be taken to aid sleep, anxiety and general fatigue.
BHSc Nutritional and Dietetic Medicine