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Healthy Eating & Magnesium


Magnesium is a mineral found in all green plants, and is present in particularly high amounts in unrefined cereals.

However, over 80% of magnesium is lost in the removal of the germ and outer layers of cereal grain - just one example of why wholegrain bread is so much better for you then the white, processed variety.

Magnesium is stored in the body tissues, and is needed for the formation of enzymes that enable the release of energy from food. Magnesium deficiency is worryingly common, in part because processed foods have very low levels of the mineral, and also because some people lack the stomach acid necessary to absorb it. The recommended daily allowance is 250mg per day for adults.

What can magnesium do for me?

  • Help the growth and maintenance of healthy teeth and bones
  • Maintain a healthy nervous system and normal muscle movement
  • Provide plenty of energy for exercise, therefore helping to maintain balanced and healthy weight

What indicates a lack of magnesium?

  • Fatigue
  • Insomnia
  • Weakness
  • Loss of appetite
  • Diarrhoea

Who particularly needs magnesium?

  • Women suffering from PMT
  • Anyone who drinks excessive amounts of alcohol
  • Older people, particularly post-menstrual women, concerned about osteoporosis

Foods rich in magnesium

Food Serving size Cals Amount GDA (%)
Wholemeal bread 50g 108 27 mg 10 %
Almonds 13g 80 36 mg 14 %
Cashew nuts 10g 57 29 mg 11 %
Spinach 90g 17 179 mg 71 %
Salmon 100g 194 30 mg 12 %
Cod 120g 115 44 mg 17 %

You are advised to seek medical advice before making any changes to your diet or lifestyle with an aim of weight loss. This website and the content provided should not be used by persons under 18, by pregnant or nursing women, or individuals with any type of health condition, except under the direct supervision of a qualified medical professional. The information contained in these articles, and elsewhere on this website, is provided for educational and entertainment purposes only, and is not intended to replace, and does not constitute legal, professional, medical or healthcare advice or diagnosis and may not be used for such purposes. Continue...

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