Magnesium is required for more than 300 biochemical reactions in the body. Magnesium helps regulate protein synthesis, blood glucose control, normal nerve and muscle function, and blood pressure. On average, less than 30% of adults consume the Recommended Daily Allowance (RDA) of magnesium and 20% get less than half the Recommended Daily Allowance [source]. According to NHS UK, on average, the daily allowance of magnesium required is:
- 300 mg for men
- 270 mg for women [source]
Magnesium supplements are not often recommended, as it is considered a healthy diet should always contain enough magnesium. The following details foods high in magnesium that can be easily included within a healthy pescetarian diet:
Dark Leafy Greens – One of the best sources of magnesium and very simple to accommodate in your diet. One cup of cooked spinach will contain around 157 mg of magnesium, which would be an excellent companion alongside our Grilled Swordfish Steak with a Pesto, Chili & Lemon Crust
Nuts and Seeds – Nuts and seeds are packed full of magnesium and very easy to add into meals, or simply snack on. Half a cup of squash or pumpkin seeds will contain 325 mg of magnesium.
Fish – A staple in the pescetarian diet. One of the highest sources of magnesium found in fish is mackerel, containing around 97 mg per 100g serving.
Brown Rice – There are countless recipes that Laura and I use rice in. Replacing white with wholegrain rice is an excellent way of boosting your magnesium intake. One cup of cooked brown rice will contain roughly 86 mg of magnesium.
Dark Chocolate – Last but not least, dark chocolate. Don’t feel as if you need to be a health nut to get enough magnesium in your diet. Dark chocolate will contain a massive 95 mg per square, perfect when baking Laura’s Dark Chocolate Orange Cupcakes [source].