Sue Bedford (MSc Nutritional Therapy)
Magnesium plays a significant role in fertility and reproductive health for several reasons:
- Regulating Hormones: Magnesium helps regulate hormone levels in the body, which is crucial for a healthy menstrual cycle and overall reproductive function.
- Ovulation: Adequate magnesium levels can support proper ovulation, making it essential for female fertility.
- Sperm Health: For men, magnesium is important for sperm production and motility.
- Reduction of Stress: Magnesium can help reduce stress and anxiety, which can positively impact fertility as high stress levels may interfere with the reproductive process.
Here are 8 Great Magnesium Rich foods to pop into your shopping trolley for health and fertility:
- Leafy Greens: Spinach, kale, and Swiss chard are excellent sources of magnesium- pop in a smoothie, curry or casserole.
- Nuts and Seeds: Almonds, pumpkin seeds, and sunflower seeds are high in magnesium- why not make your own granola?
- Legumes: Beans (such as black beans, kidney beans, and chickpeas) and lentils contain significant amounts of magnesium- great in casseroles and stews now the weather is turning cooler.
- Whole Grains: Foods like quinoa, brown rice, and whole wheat are good sources of magnesium.
- Avocado: Avocado is not only rich in healthy fats but also contains magnesium- why not make some homemade guacamole?.
- Bananas: They are a good source of magnesium and also provide potassium- a great on the run when busy.
- Dark Chocolate: Dark chocolate with at least 70% cocoa content contains magnesium. Enjoy in moderation – a couple of squares a day!
- Fish: Certain types of fish, like mackerel and salmon, are decent sources of magnesium – aim for 2-3 portions a week- canned salmon, tuna, and sardines are good too.
It’s important to maintain a balanced diet that includes a variety of these magnesium-rich foods to ensure you’re getting an adequate intake of this essential mineral. If you’re concerned about your magnesium levels and fertility, it’s a good idea to consult with your G.P or a Qualified Nutritional Therapist or dietician for guidance.
