Magnesium is an important mineral that supports many processes in the body. Although magnesium is a well-known nutrient for many people, not everyone knows exactly what magnesium is and which foods we get it from. So it's time to give magnesium the spotlight it deserves.
Contents
What is magnesium good for?
Magnesium contributes to various body processes:
- Magnesium helps with the cell division process;
- It supports the building of body protein;
- It promotes your energy metabolism;
- Magnesium also contributes to the maintenance of healthy teeth;
- And it is good for mental resilience;
- In addition, magnesium also plays a role in the normal functioning of the muscles.
A list that you shouldn't just ignore. So adequate intake of magnesium is not a superfluous luxury, but the big question is: Where is it in?
Which foods contain a lot of magnesium?
Fortunately, magnesium can be obtained from many sources and believe it or not: it's not all green.
Leafy greens
Okay, alright. We have to be honest; you will find some greens in this list of food sources of magnesium. The mineral is indeed found in many vegetables. Also in leafy greens. Think of kale, spinach and Swiss chard. Spinach stands out. About 100 grams of spinach contains 45 mg of magnesium (12% of your daily requirement). Leafy greens also help protect our cells, thanks to their high antioxidant content. Not entirely unimportant!
Avocados & legumes
Even more green toppers. You can also find magnesium in avocado and legumes. A full avocado contains about 58 mg of magnesium. That's no small amount. Of course, there is always a clear winner: legumes such as lentils, beans, chickpeas, peas and soybeans easily beat the avocado when it comes to magnesium content.
Nuts, seeds & kernels
Eating nuts, seeds and kernels is also a good choice. So it's a good option when you want a healthy snack. Prefer to snack on something else? Fruits such as figs and bananas also won't let you down when it comes to magnesium.
Oily fish
Fish also contains magnesium. Salmon, mackerel, eel and anchovies are particularly rich in magnesium. An additional benefit is that you also get omega 3 when eating oily fish.
Chocolate
Perhaps the biggest surprise of the lot: chocolate. Yes, you read that correctly. Go for a bar of about 70% dark chocolate. In a 30-gram serving, you will find about 30 mg of magnesium. Want to do it completely right? Then choose organic, fairtrade chocolate. White and milk chocolate contain a lot of sugar and unhealthy fats and little healthy ingredients.
Supplements
To complement your healthy diet, you can take a supplement to keep your magnesium levels up. Ovabalance's Magnesium Complex offers you an organic form of magnesium that is well absorbed by your body. An organically bound magnesium is, for example, magnesium citrate or magnesium bisglycinate. Both types are found in Ovabalance's Magnesium Complex.
The need for magnesium
Every adult needs magnesium daily. For adult men, the recommended daily amount is 350 milligrams of magnesium. For women, that is 300 milligrams of magnesium. But sometimes the need for magnesium is increased, for example when you use up a lot of this mineral.
Are you experiencing stressful moments or exercising a lot? Then the amount of magnesium your body uses increases. Do you eat a varied diet and mostly fresh and unprocessed food? Then you can in principle meet your magnesium needs. If you suspect that this is not working, you can always choose a supplement as a supplement.
Summary:
Magnesium is an important mineral, involved in no less than 600 body processes. It is good for our muscles, bones and cell division, among other things. The body cannot produce minerals, including magnesium, so it is important to get it through your diet. Fortunately, there is plenty of food available that contains magnesium. And you can always still choose a well-absorbed magnesium supplement.
