Magnesium-rich recipes and nutrition tips

Magnesium is an essential part of a healthy diet and a much-needed nutrient. Every cell in your body uses this mineral. It keeps muscles functioning properly and builds healthy bones. Magnesium helps to convert nutrients into energy, and allows your body to absorb other minerals.

Calcium can deplete your magnesium levels
Many Canadian women load up on calcium to prevent osteoporosis but if you're getting too much, your magnesium stores could be depleted -- and that could lead to a host of other health problems.
High amounts of calcium can interfere with proper magnesium absorption so finding the right balance -- a ratio of two parts calcium to one part magnesium -- is important.

Magnesium RDI
Women over 31 need 320 mg of magnesium daily, according to the Dietitians of Canada.
And consistently low levels of magnesium can lead to:
-high blood pressure
-heart disease
-diabetes
-depression
-stress
-muscle cramping
-PMS and;
-bone deterioration.

Magnesium foods
The following foods offer excellent sources of magnesium:
-cooked beans and lentils
-nuts and seeds
-100 per cent whole wheat flour and;
-leafy green vegetables.

For great ways to get natural sources of this must-have mineral, try these magnesium-rich recipes:
Mexicali Rice and Black-Bean Salad
Mediterreanean Tomato, Lentil and Spinach Soup
Sautéed Swiss Chard with Pine Nuts
Moroccan Chickpeas and Vegetables over Couscous