The benefits of Calcium

Welcome again, it’s been a long time, and today we would like to tell you the health benefits of calcium, and why it is vital to consume enough of it.

We will talk about the functions of calcium, its benefits, the daily recommended intake, and the very best food sources.

Let’s start with the more complicated things. We can already tell you that calcium has many different uses and benefits, but what is its role in the body?

Calcium has multiple functions, the most commonly known is that it keeps your bone healthy, as well as your teeth, but as well, it deals with other things as well, like preventing blood clots and in your nervous system. Regarding your bones and teeth, it keeps them strong so if you happen to have an accident or a fall, they are less likely to break, fracture, or chip. Unfortunately, the older you are the weaker your body is, so you’re at a higher risk of doing serious damage if you don’t have sufficient calcium.

The daily recommended intake, of course, depends on your gender and age. But we can tell you that as an adult, you should aim for around 1000mg per day.

So, you’re probably wondering which are the best sources of calcium. In general, most dairy products are the ones with the highest amount of calcium, however there are lots of vegan options like soymilk, tofu and almonds. In addition to that, kale, rocket and other green salads contain large amounts of calcium.

The list is pretty much endless, but if you’re a busy student and forget to eat because you’re revising too hard, then we recommend that you get some seeds and nuts, as they contain large amounts of calcium. Just eat a few of each every now and then, and you don’t have to worry as much about your calcium levels when you’re working hard on your homework or assignments.

If you enjoyed reading this blog post and want us to post more about delicious foods and all about nutrition, then please don’t hesitate to support us with a follow or like. We wish you a productive Sunday! ~ Rosie and Kevin

The benefits of magnesium

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.
  1. cocoa powder (~420mg) …. hmm yummy 🙂
  2. pumpkin seeds (~400mg)
  3. dark bitter chocolate (~290mg)
  4. cashew nuts (~265mg)
  5. soy products (~260mg)
  6. almonds (~250mg)
  7. peanuts (~160mg)
  8. wholemeal bread (~150mg)
  9. oat flakes (~135mg)
  10. lentils (~130mg)
If you like this blog post and can’t wait to read more interesting things then please don’t hesitate to give it a like or follow our blog as we will post more frequently soon. The next blog post will be published on Saturday.