1 in 3 Aussies do not meet their mag­ne­sium needs

Healthy Food Guide (Australia) - - FEATURES -

Could you be de­fi­cient?

Thirty-three per cent of Aus­tralians are not get­ting enough mag­ne­sium and could ben­e­fit from in­creas­ing it in their di­ets. It’s rel­a­tively easy to be­come mildly de­fi­cient in the min­eral — too much stress, pro­cessed food or al­co­hol, as well as di­ar­rhoea or some med­i­ca­tions, can lower your lev­els. The good news is di­etary changes or sup­ple­ments can re­store your lev­els quickly.

It’s im­por­tant to note, how­ever, that while many peo­ple aren’t get­ting enough mag­ne­sium through diet alone, it’s rare to have a true de­fi­ciency. This is be­cause your body con­trols how much mag­ne­sium is lost through urine. So if you’re not get­ting much mag­ne­sium through your diet, your kid­neys will re­duce the amount ex­pelled through your urine.

Some of the ear­li­est signs of mag­ne­sium de­fi­ciency in­clude nau­sea, gen­eral fa­tigue and a loss of ap­petite. Re­mem­ber that if you’re sim­ply low in mag­ne­sium, you prob­a­bly won’t ex­pe­ri­ence any of these symp­toms. But it’s still a good idea to in­crease your in­take of foods that con­tain mag­ne­sium.

What foods con­tain mag­ne­sium?

It might sur­prise you that plant-based food sources like grains, fruits and veg­eta­bles typ­i­cally have higher lev­els of mag­ne­sium than meats or dairy foods. Higher-fi­bre foods also tend to con­tain in­creased mag­ne­sium lev­els. Good sources in­clude:

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