Magnesium is something that is often overlooked in the health and fitness community – sure it occasionally comes up as the ‘go to’ supplement or thing to cram into the diet. Rarely though is it a consistent thought on health enthusiasts mind, in my opinion this is a big mistake…
In order for our nervous system to work we need both calcium and magnesium – they are like the Ying and Yang of minerals relaxing and contracting our muscles, both equally and hugely important. We get Calcium pretty easily from dairy products, vegetables, even mineral water. Magnesium on the other hand which is just as important is more difficult to get hold of, with a lot of the foods that are rich in Mg being things that we simply do not eat much of any more. Add to this the mineral depleted soil we grow our foods in today and this serves up even more of a problem when it comes to getting in our magnesium.
We should aim for around 400mg of magnesium a day, how many of us get this amount? probably very few. Have a look at the list of Magnesium rich foods below….
- Black Beans
- Brocoli
- Peanuts
- Okra
- Spinach
- Pumpkin Seeds
- Oats
- Plantain
These are all ‘health’ foods and while I am sure quite a few of the readers here manage to get quite a few of them into their diets, the vast majority of people do not. Leaving to a Magnesium deficient population with imbalanced and strung out nervous systems, muscle cramps and general fatigue.
So one of the easiest ways to improve your general wellbeing is simply to up your magnesium intake via food – this means lots of Beans, Wholegrains, Lightly Cooked Veggies and doing everything you can to improve nutrient absorption. Things like having lemon in hot water to start the day and chewing your food well – these simple things are the key for you to get more from your food.
“In developed countries, the Mg [magnesium] intake [from food] is often marginal and the Mg intake coming from drinking water represents the critical factor through which the Mg intake is deficient or satisfactory . . . all [Mg studies have] shown a reverse correlation between cardiovascular mortality [death] and the Mg level” - Source
The other option is Magnesium supplementation. If you are an athlete or under stress from your lifestyle then this is something I highly recommend – by simply taking 200mg of Magnesium Citrate 2-3 times a week many people feel a profound effect on their bodies, most notably a more relaxed nervous system (improved sleep, better tolerance to stress and feeling more relaxed).
Magnesium Food Salad
Here is a simple recipe I make from time to time that is a perfect thing to keep in the fridge and use as a mainstay for your meals. It is a simple whole food salad using the following:
- Fresh Spinach
- Whole-wheat Pasta or Quinoa
- Black Beans
- Sweetcorn
- Dressing: Olive Oil, Lemon Juice, Salt, Pepper
Simply cook and drain either whole-wheat pasta, or quinoa. Let them cook (this is very important so the salad doesn not stick/clump together) next add the black beans, sweetcorn and spinach to a big bowl and mix into the dressing. Then grab the cooled pasta or quinoa and give it a good mix in.
Together it makes for a fulfilling and tasty whole food salad that is a perfect side to eggs, meat, or fish.
—————————————-
Please consider Subscribing to our free articles and checking out our new eBook ‘ All About Fitness’ for simple strategies on staying fit! If you enjoyed this article please Tweet about it.
Magnesium is something that is often overlooked in the health and fitness community – sure it occasionally comes up as the ‘go to’ supplement or thing to cram into the diet. Rarely though is it a consistent thought on health enthusiasts mind, in my opinion this is a big mistake…
In order for our nervous system to work we need both calcium and magnesium – they are like the Ying and Yang of minerals relaxing and contracting our muscles, both equally and hugely important. We get Calcium pretty easily from dairy products, vegetables, even mineral water. Magnesium on the other hand which is just as important is more difficult to get hold of, with a lot of the foods that are rich in Mg being things that we simply do not eat much of any more. Add to this the mineral depleted soil we grow our foods in today and this serves up even more of a problem when it comes to getting in our magnesium.
We should aim for around 400mg of magnesium a day, how many of us get this amount? probably very few. Have a look at the list of Magnesium rich foods below….
These are all ‘health’ foods and while I am sure quite a few of the readers here manage to get quite a few of them into their diets, the vast majority of people do not. Leaving to a Magnesium deficient population with imbalanced and strung out nervous systems, muscle cramps and general fatigue.
So one of the easiest ways to improve your general wellbeing is simply to up your magnesium intake via food – this means lots of Beans, Wholegrains, Lightly Cooked Veggies and doing everything you can to improve nutrient absorption. Things like having lemon in hot water to start the day and chewing your food well – these simple things are the key for you to get more from your food.
The other option is Magnesium supplementation. If you are an athlete or under stress from your lifestyle then this is something I highly recommend – by simply taking 200mg of Magnesium Citrate 2-3 times a week many people feel a profound effect on their bodies, most notably a more relaxed nervous system (improved sleep, better tolerance to stress and feeling more relaxed).
Magnesium Food Salad
Here is a simple recipe I make from time to time that is a perfect thing to keep in the fridge and use as a mainstay for your meals. It is a simple whole food salad using the following:
- Fresh Spinach
- Whole-wheat Pasta or Quinoa
- Black Beans
- Sweetcorn
- Dressing: Olive Oil, Lemon Juice, Salt, Pepper
Simply cook and drain either whole-wheat pasta, or quinoa. Let them cook (this is very important so the salad doesn not stick/clump together) next add the black beans, sweetcorn and spinach to a big bowl and mix into the dressing. Then grab the cooled pasta or quinoa and give it a good mix in.
Together it makes for a fulfilling and tasty whole food salad that is a perfect side to eggs, meat, or fish.
—————————————-
Please consider Subscribing to our free articles and checking out our new eBook ‘ All About Fitness’ for simple strategies on staying fit! If you enjoyed this article please Tweet about it.