METAL DETECTOR

METALS you need in your diet. This week: Magnesium MAGNESIUM is vital for healthy bone formation, muscle and nerve function and can also help release energy from food.

You can get the recommended daily intake (300mg for men, 270mg for women) from a handful of sunflower or sesame seeds (210mg) plus a handful of almonds (116mg). Other good sources include leafy veg, wholegrain cereal, meat and fish.

Magnesium is also found in plain popcorn, cocoa powder and water.

While deficiency is rare, taking too much in supplement form can lead to diarrhoea and, at very high levels, low blood pressure and kidney problems. Supplements of 400mg or less daily are unlikely to cause harm.