When it comes to the nutrients our bodies require, the mineral known as magnesium is one which plays a pivotal role in overall wellbeing but is often overlooked. Women in particular can obtain significant benefits from maintaining optimal levels of magnesium. This is due to the role it plays in various aspects of our health, such as energy metabolism, bone density and reproductive health. For me, the impact magnesium can have on energy levels is of particular interest. Having not got on well with taking magnesium supplements, I was keen to find out which foods can give me a natural magnesium boost.
Magnesium as an energy boost
Magnesium is a key player in several biochemical reactions involved in the production of energy. It plays a crucial role in the process of how our bodies convert food into energy, or energy metabolism to use the technical term. For those of us interested in the science, magnesium is involved in the following biochemical processes:
Mitochondrial function and adenosine triphosphate production
Mitochondria are the part of our cells responsible for the production of energy. Through a series of chemical reactions, they breakdown the glucose in our food into adenosine triphosphate (ATP), an energy molecule, which is used to fuel other cellular processes in our bodies.
Nervous system regulation
Magnesium helps in the regulation of neurotransmitters and neuromuscular signals in the nervous system. This is essential in the functioning of our nerves, which in turn supports the transmission of signals involved in energy-related processes.
Muscle function
Magnesium is fundamental for proper muscle function, including muscle relaxation, which is why leg cramps can be a sign your magnesium levels are low. Our muscles use ATP for energy when they contract and magnesium helps to ensure this process functions as it should.
Glycolysis
Glycolysis is the process that breaks down glucose into pyruvate and is a vital early stage of energy production and the extraction of energy from glucose.
Other benefits of magnesium
As well as helping support our energy production, ensuring we maintain healthy levels of magnesium brings a number of other health benefits, including the following:
Bone health
Magnesium aids the absorption of calcium, which is a key element for bone density. And with women being more prone to osteoporosis, ensuring our bodies absorbs calcium effectively is all the more important.
Menstrual health
Magnesium helps to regulate hormonal fluctuations in women and alleviate symptoms associated with premenstrual syndrome, such as bloating, mood swings and menstrual cramps.
Cardiovascular health
Maintaining sufficient levels of magnesium can reduce the risk of cardiovascular disease. Magnesium also plays a key role in regulating our blood pressure and maintaining a steady heart rhythm.
Incorporating magnesium into your diet
Magnesium is found in a wide variety of foods and so it should be relatively straight-forward to give yourself an energy boost by eating more of the following foods:
Wholegrains
Wholegrain foods such as oats, brown rice and quinoa are great sources of magnesium and have the added benefit of boosting our fibre intake. Opt for wholewheat toast or bran-based cereals for breakfast to kick-start your day on a magnesium high. Or choose a quinoa-based salad for lunch, incorporating some of the ingredients listed below.
Leafy greens
We all know that leafy greens are good for us so it’s no surprise to see them included on the list but it’s good to know that they are particularly excellent sources of magnesium, as well as all the other benefits they bring (notably iron, another key nutrient when it comes to energy). So throw some spinach in your morning smoothie or lunchtime salad, or add a side of kale or Swiss chart to your evening meal to tick the magnesium box.
Nuts and seeds
Great as a mid-morning or mid-afternoon snack, a handful of nuts, particularly Brazil nuts, cashews and almonds, will help keep up energy levels, thanks to their high levels of magnesium. Pumpkin seeds, sunflower seeds and flaxseeds are another great source of magnesium – a favourite of mine at the moment is to toast a mix of seeds in a little olive oil, salt and chilli powder and sprinkle these on top of my soup.
Beans & pulses
Meat is not a great source of magnesium but beans, pulses and other legumes are. Lima and black beans top the list when it comes to magnesium, but lentils, chickpeas, soybeans, kidney beans, cannellini beans and edamame beans are also good sources. Keep a few tins of these beans and pulses in the cupboard and add them to salads, soups or casseroles to give you a magnesium hit. They also have other benefits, including being a good source of fibre.
Fruit
Bananas and avocados are the big hitters when it comes to magnesium in the fruit world. Other fruits rich in magnesium include figs, kiwis, apricots and, if you fancy something a bit more tropical, papaya and guava. Starting the day with poached eggs on wholegrain toast and avocado, topped with some toasted pumpkin seeds, followed by a kiwi or apricot is a winner when it comes to a magnesium-fuelled breakfast. And bananas are a good option for that mid-morning or mid-afternoon slump.
Dark Chocolate
I’ve saved the best to last! Yes, dark chocolate is another good source of magnesium, particularly if it has a high cocoa content. As with everything in life though, it is a case of moderation but having a couple of squares of dark chocolate with your afternoon cuppa could be deemed a healthy treat.
So, as you can see, magnesium and energy go hand-in-hand and this lesser-known nutrient can be your secret weapon when it comes to boosting your energy levels. Challenge yourself to add at least one of the above-listed foods to your diet each day (or, if you choose dark chocolate, at least two!) to see how you feel – hopefully it will be that little extra boost of energy you need. And check out my Top 10 Everyday Foods to Boost Your Energy for more energy-boosting foods.
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