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3 Recipes for Strong Bones
Try these 3 recipes from our Superfoods Recipes archive to help you get more calcium and magnesium into your diet to support stronger bones and good muscle health.
1. Banana Split Smoothie
Calcium and magnesium are both critical for maintaining strong bones as we age. And the ingredients in this recipe have magnesium and calcium in spades. The recipe also contains bananas, which can help the body better absorb calcium. Use soy milk over almond milk (soy milk has more calcium) to make this simple, tasty smoothie even better at protecting your bones.
Try the Banana Split Smoothie now.
2. Chia-Crusted Salmon
Super Chia Seeds
in this recipe are rich in calcium (which we already know is important for joint health), salmon is rich in vitamin D. Vitamin D makes your body much more efficient at absorbing calcium, and is very important for maintaining strong bones over time.
Try the Chia-Crusted Salmon now.
3. Chocolate Date Balls
Several studies have found that the more magnesium people consume in their food, the denser their bones as they age. Dense bones are strong bones. There are a number of foods that are high in Magnesium, but our favourite is Cacao. Use our
, which is ultra-high in magnesium, to support bone and muscle health for years to come.
Try the Chocolate Date Balls now.
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The quality you expect, is all we select.
Bone & Muscle
Why We Need Magnesium
The Importance of Magnesium For Health
Magnesium is abundantly available in a range of foods, as well as in supplement form. It is critical for maintaining a huge range of biochemical reactions in the body. It is particularly important for:
proper muscle function, relaxation and contraction
maintaining bone health
the list could go on and on.
How Much Magnesium Do I Need?
The Australian Government National health & Medical Research Council recommends the following
RDI (Recommended Daily Intake) for magnesium
: 330-350mg a day
: 255-265mg a day
Measuring the exact level of magnesium in each person's body is difficult. This is because much of the magnesium that exists in your body is in your bones or cells, not in your blood. This difficulty in measuring magnesium levels can make magnesium deficiency difficult to diagnose via usual tests. However, common signs of a magnesium deficiency include:
agitation / restlessness
tingling in joints and extremities
muscle cramping and spasms
poor nail / hair health
Studies also suggest sufficient magnesium intake is linked to blood pressure management, increasing / maintaining brain function, helping with migraines and lack of magnesium may contribute to depression-like symptoms.
Best Magnesium Sources
Magnesium is abundantly available in a number of foods. Some of these foods include:
is completely organic and rich in magnesium. Try including it in some of our delicious Cacao recipes.
WholeFood Magnesium Powder
features natural magnesium and is in an easily absorbed powder form. Most magnesium tablets contain synthetic magnesium compounds created in factories. Tablets are not as easily absorbed.
dark leafy greens (eg/ raw spinach)
nuts and seeds
whole grains like brown rice
------ This article was provided by our online partner Health365. For more information on
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