Magnesium is a mineral that is considered to be an ‘essential nutrient’, because your body needs it in order to function properly.

Magnesium is especially useful for converting food into energy, creating new proteins from amino acids, and maintaining optimum muscle function. This mineral also works with calcium in the body to keep blood pressure at an optimum level.

The adequate presence of magnesium is also known to help relieve anxiety, reduce muscle cramps, and help to keep insomnia at bay.

Guidelines suggest that we should consume between 310mg and 420mg of magnesium from dietary sources every day.

Good plant-based sources of magnesium are:

  • Almonds
  • Pumpkin seeds
  • Spinach
  • Peanuts
  • Cashew nuts
  • Black beans
  • Avocado
  • Quinoa
  • Oats
  • Dark chocolate

It is unlikely that you will experience a magnesium deficiency if you eat a balanced, healthy diet.

Magnesium Deficiency

If you are deficient in this essential mineral, then you may experience the following symptoms:

  • Low appetite
  • Vomiting
  • Feelings of nausea
  • Feelings of tiredness
  • Muscle weakness

Essential Nutrients

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