Dose up on magnesium-rich foods to reap some serious health rewards

Magnesium-rich foods like leafy greens, wholegrains and nuts pack some serious punch. So, if you’ve been feeling wiped out lately, it might be time to up your intake.

1. Less stress

According to research published in the journal Frontiers, men are more susceptible to the depression-inducing effects of long-term stress. And if you’re desperately trying to press pause on that pressure cooker feeling, making sure you get the recommended daily allowance of magnesium (which is 300mg for men) could form part of the solution. This is because the mineral helps to regulate levels of the hormone cortisol, which is elevated by stress.

2. Better sleep

Struggling to get enough slumber time? Increasing levels of magnesium could help to improve your sleep routine, as this essential micronutrient helps to balance levels of the neurotransmitter GABA, which promotes sleep.

3. More energy

Next time you hit the weights room, ditch your pre-workout coffee for magnesium-loaded foods. The mineral is an important cofactor in energy production, helping your mitochondria (the ‘battery’ component of cells) to create more energy from food.

4. Healthy bones

Just as working out builds healthy bones, a balanced diet contributes to a strong skeleton. Magnesium in particular is an important bone mineral, as it helps to maintain bone density by assisting the body to effectively use calcium and vitamin D.