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Eli Brecher

Magnesium Nutrition Eli Brecher

Magnesium

Magnesium is a mineral that has many functions in the body. It plays a role in supporting bone health, energy, the nervous system, heart health, inflammation and blood sugar levels.

7 reasons we need magnesium

  1. Bone Health

    Magnesium helps regulate calcium absorption to maintain bone density.

  2. Energy

    Magnesium is a key cofactor for chemical reactions that produce energy.

  3. Nervous System

    Magnesium plays a role in the activity of brain receptors balancing our mood.

  4. Heart Health

    Research shows an association between higher blood levels of magnesium and lower risk of heart disease.

  5. Inflammation 

    Magnesium has been shown to prevent unwanted increases in inflammatory processes.

  6. Blood Sugar

    Magnesium is an important cofactor for glucose metabolism so helps to stabilise blood sugar levels.

  7. With Calcium

    Along with calcium (another mineral), magnesium is involved in muscle contraction, blood clotting, blood pressure regulation and dental health.

 

Magnesium Nutrition Eli Brecher

How much magnesium do we actually need?

The recommended daily intake (RDI) of magnesium is 300mg per day for adults. 

Magnesium Nutrition Eli Brecher

What foods contain magnesium? 

We can get magnesium from our diets by consuming a range of foods. Here are 8 foods that are rich in magnesium – try to incorporate a mix of these throughout the week.

  1. Spinach
  2. Pumpkin seeds
  3. Courgette
  4. Legumes (e.g. kidney beans)
  5. Whole grains (e.g. brown rice, oats)
  6. Dark chocolate
  7. Avocado
  8. Almonds

food sources of Magnesium Nutrition Eli Brecher

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If you’re interested in working together to optimise your nutrition, transform your health and elevate your quality of life, please get in contact via Consultations or book in for a FREE call. 

Check out my other nutrition-related blog posts below

 

References:

https://pubmed.ncbi.nlm.nih.gov/33221129/

https://pubmed.ncbi.nlm.nih.gov/22051430/

https://pubmed.ncbi.nlm.nih.gov/23674807/

https://pubmed.ncbi.nlm.nih.gov/33959846/

https://pubmed.ncbi.nlm.nih.gov/26404370/