Magnesium-rich recipes and nutrition tips
Magnesium is an essential part of a healthy diet and a much-needed nutrient. Every cell in your body uses this mineral. It keeps muscles functioning properly and builds healthy bones. Magnesium helps to convert nutrients into energy, and allows your body to absorb other minerals.
Calcium can deplete your magnesium levels
Many Canadian women load up on calcium to prevent osteoporosis but if you're getting too much, your magnesium stores could be depleted -- and that could lead to a host of other health problems.
High amounts of calcium can interfere with proper magnesium absorption so finding the right balance -- a ratio of two parts calcium to one part magnesium -- is important.
Women over 31 need 320 mg of magnesium daily, according to the Dietitians of Canada.
And consistently low levels of magnesium can lead to:
-high blood pressure
The following foods offer excellent sources of magnesium:
-cooked beans and lentils
-nuts and seeds
-100 per cent whole wheat flour and;
-leafy green vegetables.
For great ways to get natural sources of this must-have mineral, try these magnesium-rich recipes:
Mexicali Rice and Black-Bean Salad
Spinach and Tomato Baked Pasta
Cool Whole Wheat Spaghetti with Rapini and Pine Nuts
Steamed Halibut in Swiss Chard
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