The magic Marmite mineral that makes you sleep better: It's magnesium - and it's in the most delicious foods!
- Magnesium plays an important role in functions and processes in the body - such as turning food into energy
- Adequate levels of magnesium are also important for a healthy heart and blood pressure
- Studies have suggested that taking magnesium supplements can lead to a deeper and more restful sleep
Magnesium may not be a mineral you pay much attention to, but recent statistics suggest we are not getting enough of it.
And that matters, because it plays an important role in many functions and processes in the body, from helping us turn the food we eat into energy, to regulating body temperature.
Adequate levels of magnesium are also important for a healthy heart and blood pressure. It plays a role in bone health, too.
In April, researchers from Bristol University found that middle-aged men with low levels of magnesium in the blood had an increased risk of fractures.
It may also help with sleep: recent studies have suggested that taking magnesium supplements can lead to a deeper and more restful sleep, probably because it helps relax the muscles and mind by calming the activity of nerves.
The EU recommended daily intake is 375 mg per day for adults, but our intake is well below this — men take in 283 mg a day on average, while women have 226 mg, according to the latest National Diet and Nutrition Survey, published in February. If our levels of magnesium begin to drop, the kidneys will limit the amount of magnesium that is passed out in the urine, so deficiency is uncommon in healthy people.
But over time, a consistently low dose can lead to deficiency, leading to problems such as confusion and poor memory. It may also lead to migraine (indeed a study published in the journal Pain Physician found that magnesium given intravenously or in supplement form may reduce attacks).
Love it or hate it: Marmite is a winner for magnesium and one heaped teaspoon has around 10 per cent of your daily intake
Magnesium is widely found in a range of animal and plant foods including wholegrains, most green vegetables, legumes, beans, peas, nuts, some shellfish, spices such as paprika, cinnamon and cumin — and Marmite.
However, our ability to absorb magnesium decreases with age, and certain medications such as diuretics can affect how well you absorb the mineral. But it is easier than you’d think to get enough magnesium in your diet.
Here, we look at some of the surprising — and tasty — ways you can meet your requirement as part of a balanced diet.
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