Magnesium in the diet: key to recovery

In an increasingly stressful world, it is more important than ever to look after our physical and mental health. Of course, a balanced diet is essential to achieve this, and magnesium plays an essential role in the overall functioning of our bodies.

It is a mineral found in food, water and soil, which is necessary for the body because it is responsible for generating more than 300 biochemical reactions. These include energy production, muscle and nerve function, as well as the regulation of blood sugar levels, blood pressure and much more.

Magnesium is therefore an essential component of bones, muscles and nerves. According to the European Food Safety Authority, adult men need 350 mg of magnesium per day, and women 300 mg.

And while it can be obtained through diet or supplements, the natural route is the most recommended, because it allows us to enjoy its benefits to the fullest. In Bebo Cold Press, we will explain the importance of this mineral for recovery, how to make sure you are getting enough and how to incorporate it into your diet.

The importance of magnesium for recovery

Magnesium is an essential nutrient for life and obtaining it from food is the healthiest way to ensure its optimal supply to the body.

A balanced diet that includes foods rich in magnesium will, in fact, help muscles recover quickly and efficiently, allowing for safe and efficient physical exercise.

Let's look at why this component is so important for recovery:

  • Necessary for muscle contraction and relaxation. During exercise, muscles contract repeatedly, which can cause micro-traumas. Magnesium helps repair these micro-traumas, facilitating muscle recovery.
  • Essential for protein synthesis. Proteins are the building blocks of muscles, and their synthesis is essential for the repair of damaged muscles. Magnesium contributes to protein synthesis, speeding up the recovery process.
  • Indispensable for energy production. Energy is necessary for all biological processes, including repair. Magnesium therefore contributes to energy production, providing the body with the relevant energy to recover from exercise.

In addition to these benefits, magnesium also helps to reduce inflammation, helping to speed up recovery. It also helps muscles recover quickly and effectively.

How to make sure you are getting enough magnesium

There are two main ways to obtain magnesium: through diet and through supplements. As mentioned, the most natural and healthy way to obtain magnesium is through diet.

A balanced diet that includes magnesium-rich foods will ensure adequate magnesium intake. Here are some recommendations to make sure you are getting enough of this nutrient:

  1. Include magnesium-rich foods in the daily diet. Some foods rich in magnesium are:
  • Dried fruits: almonds, walnuts, hazelnuts
  • Legumes: lentils, chickpeas, beans
  • Wholegrain cereals: oats, brown rice, quinoa
  • Green leafy vegetables: spinach, Swiss chard, broccoli
  • Seeds: chia, hemp, flax
  • Avoiding factors that may reduce magnesium absorptionsuch as alcohol, coffee and tobacco.
  • Consider magnesium supplementation. Especially if you have risk factors for magnesium deficiency, such as a diet low in magnesium, the use of certain medications or the presence of a disease.

Here are some tips for incorporating magnesium-rich foods into your daily diet:

  • Add nuts or seeds to cereals, salads or yoghurt.
  • Include pulses in main meals.
  • Choose whole grains instead of refined grains.
  • Add leafy greens to salads, soups and stews.

By following these recommendations, you can ensure that you are getting enough magnesium for good health. As well as eating a balanced diet, however, regular exercise is also key, as exercise helps to increase magnesium absorption.

If you have difficulty getting enough magnesium from your diet, you may choose to take supplements. It is important, however, to consult a doctor before doing so, especially if you have a medical condition or are taking medication.

Magnesium-rich recipes that you should incorporate into your diet

Recovery requires proper nutrition. And as we said, magnesium is vital in this complex process, as it helps to reduce inflammation, promote cell repair and improve sleep.

For this reason, we will present some recipes that are rich in magnesium and that you can integrate into your dietary routine:

  • Spinach salad with avocado and pumpkin seeds

This salad is an explosion of flavour and nutrients. Spinach is an excellent source of magnesium, avocado is rich in healthy fats, while pumpkin seeds are high in fibre and magnesium.

  • Hummus with crudités

Hummus is a chickpea spread that serves as an excellent source of magnesium. You can serve it with vegetable crudités, such as carrots, celery and cucumbers, for a nutritious meal or snack.

  • Miso soup

It is a traditional Japanese soup rich in minerals. It is made with miso paste, a food containing vegetable protein and magnesium.

  • Pasta with basil pesto

Basil pesto is a sauce whose properties include magnesium. Serve it with wholemeal pasta for a nutritious and delicious meal.

  • Grilled fish with vegetables

Rich in protein and magnesium, fish is a classic for absorbing this nutrient. We recommend pairing it with vegetables, such as broccoli, carrots and sweet potatoes, for a complete and balanced meal.

  • Almond milk

It is a vegetable drink with magnesium among its properties. You can drink it on its own or use it to prepare smoothies, shakes and other recipes.

  • Avocado toast with egg

We are talking about a quick and easy bet for breakfast or lunch. Avocado contains high amounts of magnesium and egg contains high amounts of protein.

  • Greek yoghurt with fruit and nuts

Greek yoghurt is one food you should add to your diet if you want to boost your magnesium intake. Serve it with fresh fruit and nuts for a nutritious breakfast or snack.

Conclusions

Magnesium is like a cornerstone that supports recovery. Without adequate magnesium intake, the body will struggle to repair the damage caused by injury or illness. Magnesium deficiency in the body can even lead to fatigue, stress, muscle pain, sleep disorders and heart disease.

Despite its importance, some health professionals claim that this component is often overlooked. In fact, it is estimated that up to 80% of the world's population does not consume enough magnesium.

Our advice is to try to incorporate the foods described in this post into your diet. This way you can make sure you get the magnesium your body needs to recover optimally and promote its proper functioning.

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