Magnesium is an essential mineral that supports hundreds of biochemical processes in the body, from energy production to muscle function. Yet, thanks to modern food production methods, many of us are consuming far less magnesium than we need. Here's why.
How Processing Strips Magnesium From Your Food
Processing transforms raw ingredients into the convenient, shelf-stable products we see in supermarkets—but this transformation comes at a cost. Magnesium loss occurs at almost every step of the refining process.
-
Grains: Whole grains are naturally rich in magnesium but refining strips away the magnesium-rich bran and germ, leaving behind the starchy endosperm. This is why white bread, rice, and pasta have far less magnesium than their whole-grain counterparts.
-
Vegetables: Blanching, boiling, and canning vegetables can leach minerals like magnesium into the water. Frozen vegetables, though convenient, may also lose some nutrients during processing.
-
Sugary Snacks and Beverages: Highly processed snacks and drinks often replace naturally occurring magnesium-rich ingredients with sugar, refined oils, and artificial additives.
Why It Matters
The result of all this processing is a diet filled with "empty calories." While processed foods may be high in energy, they’re often low in essential nutrients like magnesium. This can impact your overall sense of vitality and well-being, especially for those leading active or demanding lifestyles.
Magnesium-rich foods like nuts, seeds, legumes, and whole grains are often underrepresented in processed diets. Over time, this imbalance can leave gaps in your nutritional intake, particularly for individuals with increased mineral needs, such as athletes or those with busy schedules requiring sustained energy and recovery.
What You Can Do About It
-
Prioritise Whole Foods: Swap out refined grains for whole grains, such as brown rice, quinoa, or whole-grain bread. Choose fresh vegetables over canned or heavily processed options whenever possible.
-
Cook Smarter: Retain nutrients by steaming or lightly sautéing vegetables instead of boiling them to death. When you do boil, use the cooking water in soups or stews to recover those lost minerals.
-
Snack Wisely: Ditch the chips and go for magnesium-rich snacks like almonds, pumpkin seeds, or a handful of cashews.
-
Incorporate a Liquid Magnesium Supplement: Add a natural magnesium supplement to your water or favourite drink to easily boost your daily intake, especially on busy days when preparing whole foods may not be an option.
A Balanced Approach
Magnesium has become a hot topic in health and wellness circles—and for good reason. Its role in supporting energy, muscle function, and overall well-being makes it a mineral worth prioritising. Whether through whole foods or a convenient liquid magnesium supplement, taking small steps to boost your magnesium intake can have a big impact on your health and vitality.
