Possibly one of your most important micronutrients, magnesium is essential for you feeling and functioning at your best. Required for over 300 chemical reactions within your body, this is one nutrient to ensure you're getting enough of.

Here's a magnesium snap shot of this amazing mineral.

Functions in your body

Magnesium plays a role in over 300 chemical reactions in your body.

Some of these include:

• Protein formation

• Muscle movements

• Nervous system regulation

• Energy production

• DNA synthesis

• Blood glucose control

• Blood pressure control

• Hormone regulation

• Management of calcium stores (bone health)

Symptoms of low magnesium levels

• Muscle cramps

• Poor sleep

• Fatigue

• Low mood / depression

• Nausea

• Poor appetite

• Headaches and migraines

• High blood pressure

• Heart arrhythmia

• Low bone mineral density

Those at risk of low magnesium levels

• Those eating a highly processed diet

• Those on a gluten free diet

• Those with diabetes / insulin resistance

• Those with chronic diarrhoea

• Those with malabsorption

• Those with vitamin D deficiency

• Those who sweat a lot

• Those with high stress

• Those who are pregnant

• Those who drink excess alcohol

• Those on certain medications, including: some antibiotics, reflux/antacid meds, hypertensive dugs and laxatives

Foods rich in magnesium

• Seeds

• ​pepitas, sunflower, flax, quinoa

• ​Nuts

• ​almonds, cashews, brazil

• ​Grains

• ​oats, brown rice, wholemeal bread/spaghetti

• Legumes

• black beans, kidney beans, lentils

• Veggies

• spinach, jacket potato, broccoli

• Fruit

• avocado

eat more plants.