MAGNESIUM TO BOOST ENERGY

30g LINWOODS MILLED FLAXSEEDS 114mg magnesium FLAXSEEDS are one of the richest nut and seed sources of magnesium and an easy way to sneak more of the mineral into your diet — try mixing it into porridge or sprinkling it over yoghurt.

Flaxseed also provides calcium, iron, magnesium and heart-healthy omega-3 fats.

270g WHOLEWHEAT SPAGHETTI WITH 20g PARMESAN 124mg magnesium CHOOSE wholewheat pasta for your spag bol and you’ll get nearly a third of your daily needs. It compares with only 15 per cent in the same serving of white pasta. Serve with vegetarian mince to keep saturated fat low and add more fibre.

2 SLICES WHOLEMEAL TOAST WITH 30g PEANUT BUTTER 116mg magnesium HERE, just less than half the magnesium comes from the peanut butter — the rest comes from the toast. With some berries, it’s a healthy breakfast of around 400 calories. It supplies around a quarter of your daily fibre needs, too.

6 SQUARES LINDT 85% CHOCOLATE 137mg magnesium THE darker the chocolate, the more magnesium it has, as the mineral is contained in the cocoa beans.

A six-square, or 60g serving, is a big helping, though it also has 350 calories and two teaspoons of sugar — more than a quarter of your daily limit — so don’t have it too often.

120g BOILED BABY SPINACH 134mg magnesium BABY spinach is a good source of magnesium (levels fall as the leaves get more mature). Three boiled tablespoons provide more than a third of your daily requirement, as well as 22 per cent of your iron needs. Spinach is one of the best sources of iron, comparable to beef.

500g TAKEAWAY CHICKEN BALTI 130mg magnesium UP to half the magnesium in a curry can come from spices — there’s a lot in curry powder, garam masala and cumin seeds. The rest is from the chicken, tomatoes and onions — which means that this meal provides more than a third of your daily magnesium requirements.

225g BAKED POTATO WITH 150g TUNA 115mg magnesium POTATOES provide modest levels of magnesium, but can be fairly big contributors as they are eaten in big portions. One baked potato has around 60mg or 16 per cent of your daily magnesium — the rest here comes from the tuna. Most fish are a reasonable source.

60g BOWL ALL-BRAN 113mg magnesium THE outside layer of wheat, known as bran, is one of the richest sources of magnesium, so All-Bran — made with this part — is a good source. A bowl with milk contains a fifth of your daily calcium and more than half of your fibre needs, but with two-and-a-half teaspoons of sugar.

60g FUDCO ROASTED AND SALTED EDAMAME BEANS 137mg magnesium ALL pulses contain some magnesium, but edamame beans are very rich in the mineral. A two-handful portion supplies around a third of your daily magnesium and a third of your fibre needs, but beware, these are roasted in oil and contain 285 calories.