What does it do?
Magnesium is key for normal muscle and nerve function, to the extent that magnesium deficiency has been associated with twitchy feet and legs, insomnia and poor sleep, and even depression. It also plays a key role in respiration, the production of protein in the body, and DNA replication.
What’s the story?
Magnesium is actually the mineral found in plant chloroplasts, which, if you cast your mind back into the dim and distant days of school biology lessons just for a moment, are the bits of plants responsible for photosynthesis. This is where the sun’s light is converted into energy the plants (and in fact everything else on the planet including us) can then use for food and general living.
How much do I need?
Adult women aged 19 and over, need 270 mg per day.
Adult men aged 19 and over need marginally more, at 300 mg per day.
What are good sources?
Thanks to its role in photosynthesis, green leafy veg are a great source of magnesium. Nuts, seeds (particularly pumpkin and sesame seeds), seafood, cocoa (happy days for all you chocolate lovers out there) and wholegrains are also good ways to boost your intake of this minerals.
Any ideas for using those ingredients?
Date and nut butter/date and tahini chocolate brownies/crayfish, sundried tomato and lime/baked salmon with miso stirfried veg/trout with avocado and pumpkin seeds/Groundnut chicken curry/marmite nuts
References
British Nutrition Foundation (2021) Nutrition Requirements. Available here.
Nielsen, F.H., (2015). Modulation of Sleep by Obesity, Diabetes, Age, and Diet. pp.291-296. Available here.