Hello, seafood!
From heart-healthy omega-3s to a variety of essential vitamins and minerals, seafood provides important nutrients for all stages of life. And speaking of minerals in seafood, we’re focusing on a trace mineral that has a big impact on the body: magnesium.
Magnesium is a trace mineral, which means we don’t need it in large quantities. And you might be surprised to find that magnesium is needed for more than 600 reactions in the body! Some of these roles include maintaining proper nerve and muscle function, assisting in the production of DNA, supporting a steady heartbeat, managing blood sugar, keeping bones strong, and so much more.
Additionally, magnesium is an electrolyte that works in tandem with calcium, potassium, and sodium to help keep your heartbeat and blood pressure in check. High or low levels of any of these will likely raise or lower other electrolytes. In fact, a severe magnesium deficiency can cause hypocalcemia (low calcium) or hypokalemia (low potassium) levels.
These are just some of the reasons why it’s important to regularly consume magnesium-rich foods: Some of these foods include seafood like salmon and halibut, seeds like pumpkin and chia, and nuts like almonds and cashews. To help meet magnesium needs, the Dietary Guidelines for Americans (link here) and other major health organizations recommend that adults eat at least 2-3 servings (about 8-12 ounces) of seafood each week.
So, to get enough magnesium and other essential nutrients, enjoy a variety of seafood at least two to three times a week. Seafood species such as salmon, mackerel, halibut, tuna, crab, and canned oysters or sardines are good choices. And to boost your intake even more, try pairing two or more magnesium superstars like fatty fish with avocado, nuts, or leafy greens.
For some quick and easy recipes to keep your plate full and your magnesium levels in check, check out our electronic cookbook. Your body will thank you for it!
