Magnesium Magic: Key Benefits & A Delicious Recipe

Magnesium is an essential mineral that plays a crucial role in various physiological functions within the human body. Its importance stems from the fact that magnesium is involved in more than 300 biochemical reactions, influencing everything from energy production to DNA synthesis. Here are some key reasons why magnesium is vital for human health:

  1. Energy Production:
    • Magnesium is a cofactor for enzymes involved in the conversion of food into energy.
    • It plays a crucial role in ATP (adenosine triphosphate) synthesis, the primary energy currency of cells.
  2. Muscle Function and Contraction:
    • Magnesium is essential for proper muscle function and the contraction and relaxation of muscles.
    • It helps regulate the neuromuscular signals that allow muscles to contract and move.
  3. Nervous System Regulation:
    • Magnesium plays a role in the regulation of neurotransmitters, helping to transmit signals between nerve cells.
    • It contributes to a balanced nervous system, influencing mood and stress responses.
  4. Bone Health:
    • Magnesium is a vital component of bone structure, working in conjunction with calcium and vitamin D.
    • It helps maintain bone density and prevents the risk of osteoporosis.
  5. Heart Health:
    • Magnesium is crucial for maintaining a steady heartbeat and supporting normal blood pressure levels.
    • It helps regulate the function of the cardiovascular system.
  6. Blood Glucose Control:
    • Magnesium is involved in the metabolism of carbohydrates, influencing insulin sensitivity.
    • It plays a role in maintaining healthy blood glucose levels.
  7. DNA and RNA Synthesis:
    • Magnesium is required for the synthesis, repair, and functioning of DNA and RNA.
    • It contributes to the stability and structure of these genetic materials.
  8. Immune System Support:
    • Magnesium supports the immune system by participating in the activation of immune cells and cytokine production.
  9. Electrolyte Balance:
    • Magnesium helps maintain electrolyte balance in the body, working alongside other minerals like potassium and sodium.
  10. Protein Synthesis:
    • Magnesium is involved in the synthesis of proteins, influencing the formation of new proteins from amino acids.
  11. Detoxification:
    • Magnesium is essential for the detoxification processes in the liver, helping to eliminate toxins and heavy metals from the body.
  12. Mental Health:
    • Some studies suggest that magnesium may play a role in mental health, with potential benefits for conditions like anxiety and depression.

Ensuring an adequate intake of magnesium through a balanced diet or supplementation is crucial for maintaining optimal health and preventing potential deficiencies that can lead to various health issues.

The recommended daily amount of magnesium can vary slightly depending on factors such as age, sex, and life stage. In the United Kingdom, the reference nutrient intake (RNI) for magnesium for adults is as follows:

  • Men (19-64 years): 300 mg per day
  • Women (19-64 years): 270 mg per day

It's important to note that these values are general recommendations, and individual magnesium needs can vary. Pregnant and breastfeeding women may have different requirements, and certain medical conditions or medications can affect magnesium absorption or utilisation.

Magnesium is present in a variety of foods, including green leafy vegetables, nuts, seeds, whole grains, and legumes. Maintaining a well-balanced diet that includes magnesium-rich foods is a practical way to meet your daily magnesium needs. If you have concerns about your magnesium intake or if you are considering magnesium supplements, it's advisable to consult with a qualified nutritional therapist for personalised advice based on your individual health circumstances.

I've provided the following recipe that is packed full of magnesium rich foods for you to try:

Quinoa Black Bean and Kale Buddha Bowl Recipe Tracey Warren Nutrition

1. Quinoa and Black Bean Buddha Bowl:


  • 1 cup cooked quinoa
  • 1 cup black beans (cooked or canned, drained and rinsed)
  • 1 cup kale, chopped
  • 1 cup sweet potatoes, cubed and roasted
  • 1 avocado, sliced
  • 2 tablespoons pumpkin seeds
  • Tahini dressing (2 tablespoons tahini, 1 tablespoon lemon juice, 1 clove garlic, minced, water to thin)


  1. Assemble a bowl with quinoa as the base.
  2. Add black beans, chopped kale, roasted sweet potatoes, avocado slices, and pumpkin seeds.
  3. Drizzle with tahini dressing.
  4. Toss gently and enjoy a nutrient-packed meal high in magnesium.

Health Benefits:

  • Quinoa: A complete protein, rich in fibre, and contains various vitamins and minerals, contributing to heart health and weight management.
  • Black Beans: High in protein, fibre, and magnesium, black beans support digestive health and provide sustained energy.
  • Kale: Packed with magnesium, vitamins A, C, and K, and antioxidants, promoting bone health and immune support.
  • Sweet Potatoes: High in magnesium, fibre, and beta-carotene, supporting digestive health and providing immune-boosting nutrients.
  • Avocado: Contains healthy monounsaturated fats, potassium, and magnesium, promoting heart health.

Magnesium Content:

  • Quinoa (1 cup cooked): Approximately 118 mg of magnesium.
  • Black Beans (1 cup cooked): Approximately 120 mg of magnesium.
  • Kale (1 cup chopped): Approximately 19 mg of magnesium.
  • Sweet Potatoes (1 cup cubed and roasted): Approximately 54 mg of magnesium.
  • Avocado (1 medium): Approximately 58 mg of magnesium.

Remember, small changes can lead to significant results. Whether you're seeking to boost your magnesium levels or for a delicious, healthy meal, give it a try.


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