Five nutrients every woman needs
3. Magnesium for a healthy system
Studies show that low intakes of
magnesium may be linked with PMS, while
other studies have shown that magnesium
may help to increase bone density in postmenopausal women.
How much do you need?
The RDA for magnesium is 270mg a day.
- 25g almonds = 68mg magnesium
- 150g baked beans = 47mg magnesium
- 2 slices wholemeal bread = 46mg magnesium
- 1 portion steamed spinach = 43mg magnesium
- 1 bowl bran flakes = 36mg magnesium
- 100g cooked lentils = 34mg magnesium
- 1 serving (150g) cooked brown rice =77mg magnesium
- 1 serving (60g) hummus = 37mg magnesium
- 25g Brazil nuts = 102mg magnesium
- 25g sunflower seeds = 97mg magnesium
Should you take a supplement?
If you are not eating nuts, seeds, wholegrain
cereals, dark green leafy vegetables or beans
regularly, consider adding these to your diet
or taking a supplement. A study published
in The Journal of Women's Health found that
taking a daily supplement of 200mg
magnesium reduced PMS, fluid retention,
breast tenderness and bloating by up to
40 per cent. Magnesium supplements
are available in many forms - magnesium
citrate is the form that is most easily
absorbed by the body.
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