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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, in fact around 70% of adult Australians are magnesium deficient.
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 cofactor or "helper molecule" in the biochemical reactions continuously performed by enzymes.
Magnesium is involved in more than 600 reactions in your body, including
• Energy creation: Helps convert food into energy.
• Protein formation: Helps create new proteins from amino acids.
• Gene maintenance: Helps create and repair DNA and RNA.
• Muscle movements: Is part of the contraction and relaxation of muscles.
• Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.
Getting enough magnesium is vital. Many foods contain it, here are the top 10.
Magnesium rich foods include
• Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams)
• Spinach, boiled: 39% of the RDI in a cup (180 grams)
• Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams)
• Black beans: 30% of the RDI in a cup (172 grams)
• Quinoa, cooked: 33% of the RDI the in a cup (185 grams)
• Almonds: 25% of the RDI in a quarter cup (24 grams)
• Cashews: 25% of the RDI in a quarter cup (30 grams)
• Mackerel: 19% of the RDI in 3.5 ounces (100 grams)
• Avocado: 15% of the RDI in one medium avocado (200 grams)
• Salmon: 9% of the RDI in 3.5 ounces (100 grams)
Doesn’t it make sense to add some of these magnesium rich foods to your regular eating plan?
