Magnesium might not be the first thing you think about when considering nutrition. In fact, there is a 50/50 chance that you are not getting enough magnesium on a regular basis. We want to help you understand the importance of this nutrient and the simple ways you can add it to your daily food intake. After all, whole food provides a superior source of magnesium as it mimics how the nutrient appears in nature.
What is magnesium exactly? According to the National Institutes of Health, US Department of Health & Human Services:
“Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation [1-3]. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm [3].”
So, how much magnesium should you be getting each day?
Men Women During pregnancy
4-8 years 130mg 130mg
14-18 yrs 410mg 360mg
19-30 yrs 400mg 310mg 350mg
31-50 yrs 420mg 320mg 360mg
51+. 420mg 320mg
Are you and your family getting the appropriate amount of magnesium in your diets? If not, we can help.
Royal Lee Organics’ organic einkorn, emmer, spelt, hard red wheat, soft white wheat, and oats are good sources of magnesium. Quinoa is an excellent source, making these grains an easy way to get this nutrient daily. Each of these grains can be milled into flour and used in a variety of recipes, or simply cooked like rice and used as a base or side dish for a variety of meals. We have a variety of recipes throughout our site that you can try. You’ll not only enjoy the taste these grains add to your meals, but you’ll also be contributing to your magnesium intake, which will support your health.
Just remember, with magnesium, the target amount is beneficial, but too much can cause issues. So, be conscious of how much magnesium rich food you consume in order to get the recommended amount without overdoing it. The right amount will support reduced stress, bone health and other benefits.
References:
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
