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Current interest in magnesium and vitamin D is well-founded, as both nutrients play crucial roles in numerous bodily functions. Dr. Álvaro Campillo, a digestive health specialist and partner at Kobho Labs, highlights magnesium’s significance, emphasizing its involvement in over 200 cellular functions. These include vital aspects like enhancing nighttime sleep, supporting central nervous system recovery, and facilitating muscle repair.
Paula Martín Clares, a pharmacist and nutritionist, further adds that both magnesium and vitamin D are integral to protein synthesis and bone health, while also promoting digestive and cardiovascular wellness. Alarmingly, Dr. Campillo points out that about 90% of adults lack sufficient magnesium, largely due to dietary choices. Physical activity can exacerbate this deficiency, underscoring the need for a diet rich in magnesium.
Vitamin D presents a similar concern. Óscar Lorenzo, a researcher at the Institute for Health Research of the Jiménez Diaz Foundation, notes that this vitamin contributes to approximately 200 functions within the body, impacting everything from bone and dental health to cardiovascular wellness, immune function, hormonal balance, skin condition, and gut microbiota. Rheumatologist Lourdes Villalobos from Ramón y Cajal Hospital elaborates that vitamin D absorption challenges tend to increase with age and are more pronounced in individuals with darker skin tones.
Unlike magnesium, our bodies can synthesize vitamin D when exposed to sunlight; however, reduced sunlight exposure and inadequate intake of vitamin D-rich fats can complicate sufficient vitamin levels. While supplements can be beneficial for both magnesium and vitamin D, obtaining these nutrients through a well-rounded diet is preferred.
13 Simple Meal Ideas High in Magnesium and Vitamin D
To aid in boosting magnesium and vitamin D levels, nutritionists have compiled a variety of meal suggestions that not only offer numerous health benefits but also assist in alleviating issues like fatigue, muscle pain, headaches, irritability, and stress.
- Spinach salad topped with cherry tomatoes, grilled chicken or turkey, sardines (a source of vitamin D), and assorted nuts.
- Frittata cooked with spinach, tomatoes, cheese, and eggs, as egg yolks are rich in vitamin D.
- A wrap featuring roasted squash (which contains magnesium, zinc, and fiber), feta cheese, tomatoes, lettuce, and avocado (known for its healthy fats and vitamin D content).
- Grilled sardines (notable for their anti-inflammatory properties and vitamin D content) served with a puree of squash, carrots, leeks, and garlic.
- A kale salad adorned with avocado, pistachios, tahini, and pomegranate, taking advantage of leafy greens that are high in magnesium.
- Zucchini soup combined with cheese and trout, another fish that serves as a good source of vitamin D.
- Rye bread topped with salmon, avocado, tomato, and a hard-boiled egg, making for an easy-to-prepare meal loaded with vitamin D.
- Bluefin tuna sprinkled with sesame seeds, served alongside green beans sautéed with olive oil, apple cider vinegar, and seasonings; beans contribute both magnesium and potassium.
- A casserole of salmon (rich in vitamin D) blended with spinach to include magnesium, sautéing onions first before incorporating the other ingredients. An egg can also be added for extra nutrition.
- An omelet filled with tuna, accompanied by spinach, nuts, and a drizzle of olive oil.
- Scrambled eggs mixed with prawns, spinach, mushrooms, feta cheese, and accompanied by a slice of wholemeal bread, since shellfish are known for their vitamin D content.
- A quinoa salad featuring asparagus, avocado, tomatoes, pumpkin seeds, olive oil, and kiwi for a nutritious combination.
- Steamed salmon and broccoli paired with a roasted potato make for a well-rounded meal.
Source
www.vogue.com