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Magnesium is the most important mineral in the body, needed for more than 300 biochemical reactions.
It helps to maintain normal muscle and nerve function and keeps heart rhythm steady. It is also needed for bone health, to properly utilise both supplemented and dietary calcium in the body. This "anti-stress mineral" relaxes nerves, relieves tension and induces restful sleep. It also aids bowel regularity.
Lots of nuts and seeds contain good levels of magnesium. It’s worth noting though to absorb the magnesium you will have to either soak the nuts.
Bananas are a great fatigue-fighting snack. In addition to 32 mg of magnesium, they contain potassium – another energy-boosting mineral.
A cup of kidney beans contains 70 mg of magnesium and is a great source of protein and fibre.
Black beans are a great source of magnesium – one cup contains 120 mg!
A cup of brown rice contains 84 mg of magnesium. For a magnesium-rich meal, pair brown rice with black beans. Both foods are incomplete proteins that, when combined, provide all of the nine essential amino acids your body needs.
A cup of lentils is loaded with protein and fiber and contains 72 mg of magnesium. Lentils are a great substitute for meat, and can be eaten plain by boiling them in water with lemon.
Start your day with a bowl of energy-boosting oatmeal. One cup of oatmeal contains 61 mg of magnesium.
Quinoa is a rare whole grain and complete protein. Plus, half a cup contains a whopping 118 mg of magnesium.
Half a cup of boiled spinach contains 78 mg of magnesium. Cooked spinach is also rich in calcium. Raw spinach is still good for you, but cooked spinach makes it easier for your body to absorb the minerals it contains.
A combination of calcium and magnesium maintains healthy bone density helps with relaxation of muscles and a diet that is high in dairy and low in whole grains can lead to excess calcium in the tissues and a magnesium deficiency. So taking a combination of the two minerals can be very helpful to address that imbalance.
Magnesium citrate works by attracting water through the tissues by a process known as osmosis. Once in the intestine, it attracts water and encourages bowel movement. Magnesium citrate functions best on an empty stomach, and should always be followed with a full glass of water or juice to help absorption. Some say magnesium citrate is the best non-food form of magnesium. Citrates are readily absorbed into the blood stream via the pyruvate cycle. This form of magnesium is one of the most commonly found in supplement form.
Magnesium Taurate provides magnesium and the amino acid L-Taurine. Magnesium Taurate is great for heart health.
Magnesium Taurate is a scientifically designed amino acid-mineral complex which insures maximal bioavailability of the essential macromineral, magnesium.
Magnesium Malate provides a complex of malic acid and magnesium. Magnesium contributes to normal energy metabolism and the reduction of tiredness and fatigue. Magnesium contributes to electrolyte balance. Magnesium contributes to normal functioning of the nervous system. Magnesium malate contributes particularly to normal muscle function. Magnesium Malate may also be particularly useful for sportspeople or those who undertake extensive exercise.