A human adult body contains 25g of magnesium. Approximately 65% acts as a reservoir in our bones and teeth, 35% in blood and other tissues. It is an electrolyte that is critical in nearly all our metabolic processes, including:
- Energy creation
- Bone metabolisation
- Blood pressure regulation
- Insulin sensitivity
Without Magnesium, we would cease to exist.
We absorb Magnesium in our small intestine and homeostasis is largely maintained by our kidneys. Diets high in processed carbohydrates and sugars, caffeine, alcohol, insufficient protein and certain medications can impact our ability to absorb sufficient magnesium. Further, if we are not consuming enough magnesium cofactors (i.e. potassium, selenium, Vitamin D and Vitamin B6) we increase our risk of becoming magnesium insufficient.
Ensuring a diet rich in magnesium foods is important for our health and wellbeing. Work to ensure your daily diet include at least 2-3 magnesium-rich foods!
10 Magnesium Rich Foods
- Pumpkin Seeds
- Nuts – Almonds and Brazil
- Avocados
- Soy Beans
- Buckwheat
- Green Leaf Vegetables (especially spinach!)
- Tofu
- Legumes
- Dark Chocolate
- Bananas
If you are considering magnesium supplementation please speak to your nutritionist and or medical practitioner to determine what type of supplementation is best suited to your needs.
References
Dowd, J. Stafford, D. (2008). The Vitamin D Cure. New Jersey. John Wiley & Sons, Inc. pp. 24-27. p93-9
Hass, E. (2006). Staying Healthy with Nutrition. USA. Ten Speed Press. pp. 162-166. pp.309. pp. 344.
National Institutes of Health, Office of Dietary Supplements. (2019). ‘Magnesium Fact Sheet for Health Professionals’. [Online]. Available at: https//ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ (Accessed: 29 September 2019)
Osiecki, H. (2014) The Nutrient Bible. 9th edn. Australia. Bio Concepts Publishing. pp. 182-185 Whitbread, D. (2019). Top Ten Foods Highest in Magnesium. [Online]. Available at www.myfooddata.com. (Accessed: 3 November 2019)