Magnesium: An essential nutrient for your bones and immune system

Magnesium is a mineral that plays a main role in many processes of your body. But not so many people know that magnesium is essential for your bones,
your immune system, your muscles, your nerves and your heart.

You need the following amount of magnesium for a healthy lifestyle (Guideline Daily Amount):

Sources of magnesium

By eating the following products on a regular base, you can easily reach the GDA (Guideline Daily Amount) of Magnesium):

• Eat more wholewheat products (bread, pasta etc.), quinoa and bulgur. These products are not only rich in magnesium, but also in nutritional fibres.
• Mix pumpkin seeds trough your salad regularly.
• Almonds are rich in magnesium, so mix them trough your yoghurt for instance. Almonds are also rich in vitamin E and calcium.
• Beans such as black beans, white beans and soya beans are high in magnesium. So eat beans instead of meat twice a week. These beans are also rich in vegetable proteins.
• Eat a dairy product such as yoghurt, milk or cheese once a day. These are not only high in magnesium, but they are also an excellent source of calcium.

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