Dietitian reveals the nutrient missing from your diet – and the ideal day on a plate to get more

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Dietitian reveals the crucial mineral many people forget about – and the ideal ‘day on a plate’ to follow for optimal nutrition

  • Sydney dietitian Susie Burrell has revealed the importance of magnesium 
  • On her blog, she said it’s involved in more than 600 cellular reactions
  • Magnesium is a mineral that assists with energy and protein metabolism
  • Increasing magnesium levels can help with muscle recovery and mood 
  • It can also increase an individual’s overall health and wellbeing 

An Australian dietitian has revealed the importance of magnesium, the key role it plays in the body and how much you need every day.

Susie Burrell, from Sydney, said magnesium is a mineral found in the muscles, bone and blood and is involved in more than 600 cellular reactions, such as energy and protein metabolism.

The nutrient also assists with muscle recovery and relaxation, so active individuals should aim to consume magnesium-rich foods in order for the body to recover faster.

‘Involved in so many functions, the body requires between 300 and 400mg of magnesium (for adults) daily and while magnesium is found in many foods, they are not necessarily foods busy people reach for every day,’ she said on her blog.

To increase magnesium levels, the mum-of-two highly recommends eating bananas, oily fish, wholegrain granola with nuts, salmon and avocado. 

Dietitian Susie Burrell (pictured) said magnesium is a mineral found in the muscles, bone and blood and is involved in more than 600 cellular reactions, such as energy and protein metabolism

Dietitian Susie Burrell (pictured) said magnesium is a mineral found in the muscles, bone and blood and is involved in more than 600 cellular reactions, such as energy and protein metabolism

To increase magnesium levels, the mum-of-two highly recommends eating bananas, oily fish, granola with nuts, salmon and avocado

To increase magnesium levels, the mum-of-two highly recommends eating bananas, oily fish, granola with nuts, salmon and avocado

Helps with muscle recovery

As magnesium assists with energy levels and the regulation of neurotransmitters in the body, it’s recommended to increase nutrient levels to allow muscles to recover faster.

Susie said it’s estimated active individuals require up to 20 per cent more magnesium than those who are less active.

‘Specifically, magnesium helps to deliver glucose to the cell to keep it functioning, whilst also removing the by-product of glucose metabolism, the molecule that can give muscles the feeling of fatigue,’ she said.

While consuming foods is an ideal way to increase magnesium levels, such as eating bananas, adding magnesium salts into your bath is another simple way to enhance muscle recovery.

Susie said it's estimated active individuals require up to 20 per cent more magnesium than those who are less active

Susie said it’s estimated active individuals require up to 20 per cent more magnesium than those who are less active

THE PERFECT MAGNESIUM-RICH ‘DAY ON A PLATE’

Breakfast: Wholegrain granola with nuts and seeds, milk topped with sliced banana

Mid-morning snack: Soy milk coffee

Lunch: Salmon and avocado salad

Afternoon snack: Handful of nuts and a banana

Dinner: Mexican bean bowl

Dessert: 30g dark chocolate 

Source: Susie Burrell 

Boosts mood

Susie said eating magnesium-rich produce can also boost your mood and mindset.

‘Good mood food is at the top of mind for many of us, especially for those who are managing low Vitamin D levels,’ she said.

‘If you have been struggling with your own mood over the past few months, boosting your intake of magnesium is a simple, effective strategy to give yourself a natural mood boost.’

She recommends eating a handful of nuts every day as well as oily fish at least twice a week to boost magnesium levels.

'If you have been struggling with your own mood over the past few months, boosting your intake of magnesium is a simple, effective strategy to give yourself a natural mood boost,' Susie said

‘If you have been struggling with your own mood over the past few months, boosting your intake of magnesium is a simple, effective strategy to give yourself a natural mood boost,’ Susie said

Improves overall health

While there are a number of specific health benefits correlating to magnesium, the mineral can also improve your overall health.

‘Inflammatory conditions that are associated with ageing in the body including insulin resistance, high blood pressure and diabetes are all associated with a low intake of magnesium,’ she said.

‘Bumping up your daily intake of this important nutrient is one of the simplest ways you can optimise your own health and wellbeing.’

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