Magnesium – A Food First Approach
Magnesium is an important mineral that has a wide range of health benefits. It can help reduce tiredness and fatigue whilst helping the release of energy from food. It can contribute to normal psychological function as well as supporting the normal function of the nervous system. It also aids muscle function along with maintaining bones and teeth.
A massive 47 per cent of girls aged 11-18 do not eat enough magnesium (300mg for teens aged 15-18y) to meet their bodies’ needs and the figure is 33 per cent for boys of the same age. In adults the figures are 12 per cent and 11 per cent for men and women respectively[1] (300mg and 270mg a day for men and women respectively).
You might be tempted to look for a supplement, but they don’t always need to be your first port of call with the NHS stating that you should be able to get all the magnesium you need by eating a varied and balanced diet[2].
Our tasty walnuts are rich in magnesium (providing 48mg per 30g handful) and have several other great health benefits too.
The walnut is the only tree nut to provide a rich source of the plant-based essential omega-3 alpha-linolenic acid (ALA) (with 2.7g in each 30 handful[3]). As part of a healthy diet and balanced lifestyle, ALA can help maintain normal cholesterol levels if you consume 2g or more a day. So, a handful of walnuts will get you there easily.
Walnuts contain 4.4g of protein in one healthy handful (30g). Protein is an all-round super nutrient that can help maintain muscle (great if you’re active or 50 plus) and bones[4].
There is 1.4g of fibre in one handful of walnuts making it a source of fibre. In the UK, most adults are only eating an average of about 20g of fibre a day, with government guidelines recommending 30g a day[5].
Walnuts offer important nutrients that support cognitive and psychological function[6]. They really are nutrient powerhouses, providing a source of iron[7] and zinc[8], which support normal cognitive function and a source of thiamine[9] and vitamin B6[10] for normal psychological function.
Good gut health may be linked to a variety of health benefits including those for digestion, metabolism and the immune system[11]. Research suggests walnuts, when eaten as part of a fibre-rich, balanced diet, may be a good choice for gut health because they may have prebiotic properties[12] with human clinical trials showing that walnut consumption may support the health of the gut and enhance the growth of beneficial bacteria[13].
Not only healthy, walnuts are also extremely versatile and add great taste and texture to recipes. They have a mild, smooth and creamy flavour, along with a delicious crunch.
Here are five more foods that are good sources of magnesium to be sure you get the recommended daily amount:
- Wholegrain bread (53mg for 2 slices)
- Spinach (43mg in an 80g portion)
- Dark chocolate (18mg in a 20g serve)
- Edamame (65mg in 100g)
- Flaxseeds (59mg per 15g serve)
References:
[1] https://www.nutrition.org.uk/nutritional-information/vitamins-and-minerals/
[2] https://www.nhs.uk/conditions/vitamins-and-minerals/others/
[3] https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100553/nutrients/
[4] https://www.efsa.europa.eu/en/efsajournal/pub/1811
[5] https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
[6] Spencer SJ, Korosi A, Layé S. et al. Food for thought: how nutrition impacts cognition and emotion. npj Sci Food. 2017;7(1).doi.org/10.1038/s41538-017-0008-y
[7] https://www.efsa.europa.eu/en/efsajournal/pub/1215
[8] https://www.efsa.europa.eu/en/efsajournal/pub/1229
[9] https://www.efsa.europa.eu/en/efsajournal/pub/1755
[10] https://www.efsa.europa.eu/en/efsajournal/pub/1759
[11] Wallace TC, Guarner F, Madsen K, et al. Human gut microbiota and its relationship to health and disease. Nutr Rev. 2011;69(7):392-403. doi: 10.1111/j.1753-4887.2011.00402
[12] Baer/USDA/Gut Health/Jun 01 2018, Parhofer/Univ Munich/Gut Health/Feb 22 2018, Lamendella/Penn State/Gut Health/Dec 18 2020
[13] Baer/USDA/Gut Health/Jun 01 2018, Parhofer/Univ Munich/Gut Health/Feb 22 2018, Lamendella/Penn State/Gut Health/Dec 18 2021
