printHealthy 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 % |
