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10 healthy and easy sources of magnesium

10 healthy and easy sources of magnesium

More than half of Australians are magnesium-deficient, but the mineral is essential to our body functions.

10 healthy and easy sources of magnesium

Magnesium is an important mineral for our everyday health and wellbeing. As a mineral, it acts as a co-factor for more than 300 enzyme systems in our body.

It is needed for protein synthesis, regulating hormones, nerve and muscle functioning, blood pressure control, blood sugar regulation, DNA synthesis and immune health.

It also plays a vital role in both aerobic and anaerobic energy production, meaning it is critical for making us feel energetic.


What are the signs of a magnesium deficiency?

If you are constantly feeling tired and lacking energy, there is a possibility that you may be low in magnesium. Muscle twitches and cramps are another sign of a magnesium deficiency, caused by an overstimulation of muscle nerves. 

Osteoporosis has also been linked to low levels of magnesium, due to weakened bones and lower blood levels of calcium.


10 magnesium-rich foods

One of Australia’s leading dietitians and nutritionists, Rebecca Gawthorne, explains how magnesium is widely distributed in the food supply in both plant and animal foods.

“Most green vegetables, legumes (lentils, peas, beans), nuts and seeds are rich in magnesium, as are some shellfish, spices and salmon,” she says.

“Many unrefined grains and cereals are also sources of magnesium, along with magnesium fortified foods, drinks and supplements like Level Lemonade – a low sugar soft-drink that is fortified with magnesium.”

Gawthorne recommends consuming the following 10 foods to increase your magnesium intake:

  • Cashews
  • Brazil nuts
  • Spinach
  • Oats
  • Legumes
  • Pumpkin seeds
  • Soy milk
  • Salmon
  • Tofu
  • Level Lemonade
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