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Magnesium
Magnesium is needed to
- maintain healthy bones (works with calcium)
- maintain a healthy heart
- release energy and absorb nutrients
Not enough magnesium can lead to:
- heartbeats
- high blood pressure
- insomnia
- muscle spasms
Magnesium absorption can be hindered by heavy alcohol consumption. On the other hand, Too much magnesium in the diet can make it difficult for your body to absorb calcium.
Good Sources of Magnesium
| Food / 100g | Amount (mg) |
| Cocoa powder | 520 |
| Brazil nuts | 410 |
| Sunflower seeds | 390 |
| Sesame seeds | 370 |
| Pie nuts | 270 |
| Plain cashew nuts | 270 |
| Soya beans | 250 |
| Shelled hazelnuts | 160 |
| Shelled walnuts | 160 |
| Shredded wheat | 130 |
m = 0.001
Recommended Intakes for Adults:
UK Reference Nutrient Intakes (RNI) - 270mg (female), 300mg (male)
USA Recommended Daily Amount (RDA) - 320mg (female), 420mg (male)