Hello and welcome to the next post, where we talk about the infamous mineral called magnesium.
We will talk about the function of magnesium, what it does to your body and which foods contain the most magnesium, but as well we will tell you what the recommended intake of magnesium is.
Magnesium maintains and influences your health a lot for example it is vital for keeping your bones stable. However, magnesium has many other functions such as regulating your blood pressure, lowering the chance of heart diseases and preventing you from developing diabetes.
The recommended intake of magnesium per day varies depending on the gender and age. If you are an adult you should definitely try and consume around 300-400mg magnesium per day.
However, if you take too much it can have severe side effects as well, such as diarrhoea or low blood pressure. A magnesium deficiency can be awful and you may experience symptoms like mucles cramps and eye twitches. We recommend you to stick to a healthy diet with a good amount of magnesium.
Sources of magnesium:
You are probably asking yourself which food provides the most magnesium and that is a very good and important question.
Nuts, seeds and oat flakes contain a lot of magnesium. Here’s a tip how you can maximise the intake of magnesium naturally without taking any supplements. Take your oat flake müsli and combine it with pumpkin seeds, almonds and milk (to add some little sweetness and more magnesium just sprinkle some fine cocoa powder on your müsli). This is probably the best way to fuel your body up with a good amount of magnesium.
But of course there is a much easier way to get magnesium into your body. Take magnesium supplements. You don’t have to consume them every day, but you can consider taking them every now and then if your eye is twitching because that is a symptom of magnesium deficiency.
I have also included a little ranking for you to see which foods contain the most magnesium so you can see easily see which 10 foods have the most.
Each food is based off 100gr.
- cocoa powder (~420mg) …. hmm yummy 🙂
- pumpkin seeds (~400mg)
- dark bitter chocolate (~290mg)
- cashew nuts (~265mg)
- soy products (~260mg)
- almonds (~250mg)
- peanuts (~160mg)
- wholemeal bread (~150mg)
- oat flakes (~135mg)
- lentils (~130mg)
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