Magnesium and vitamin D-rich meals can beat fatigue and stress—here's how to add them to your diet

The popularity of magnesium and vitamin D supplements is growing, and rightly so—they’re two of the most critical nutrients for our bodies but are often lacking in many people's diets, particularly in Spain. Magnesium, as Dr Álvaro Campillo, digestive surgeon and partner of Kobbo Labs, explains, performs over 200 cellular functions, notably supporting restful sleep, central nervous system healing, and muscle repair. Pharmacist and nutritionist Paula Martín Clares adds that magnesium also plays a role in protein and bone formation, digestion, and cardiovascular health. However, since the body doesn’t produce magnesium, our intake depends entirely on food—and exercise can lead to further magnesium loss through sweat.

Vitamin D is equally essential, influencing over 200 bodily processes, including cardiovascular and immune health, mood regulation, and even skin health. However, as rheumatologist Lourdes Villalobos notes, vitamin D deficiency is prevalent and worsens with age and in individuals with darker skin tones. Though our bodies can produce vitamin D through sunlight exposure, factors like reduced sun exposure and dietary fat limitations can hinder natural absorption, making dietary intake all the more crucial.

Furthermore, Dr Catalina Fernández de Ana Portela, a researcher at the University of Santiago de Compostela, highlights that magnesium is essential for vitamin D synthesis, reinforcing the need for these nutrients to work together.

13 Dinners rich in magnesium and vitamin D

1. Spinach salad (high in magnesium) with cherry tomatoes, chicken or turkey, sardines (vitamin D), and walnuts.
2. Frittata with spinach, tomatoes, cheese, and egg (vitamin D in the yolk).
3. Wrap with roasted pumpkin (magnesium), feta cheese, tomatoes, lettuce, and avocado (healthy fats and vitamin D).
4. Grilled sardines (vitamin D) with pumpkin, carrot, leek, and garlic cream.
5. Kale salad with avocado, pistachio, tahini, and pomegranate.
6. Zucchini cream with fresh cheese and trout with ham and papillote.
7. Rye bread with salmon, avocado, tomato, and hard-boiled egg.
8. Bluefin tuna tataki with green beans sautéed in olive oil.
9. Salmon casserole with spinach, onion, and egg.
10. French omelette with tuna and a spinach and nut salad.
11. Scrambled eggs with shrimp, spinach, mushrooms, and feta cheese.
12. Quinoa salad with asparagus, avocado, tomatoes, pumpkin seeds, and kiwi.
13. Salmon with steamed broccoli and baked potato.

 For dessert, dark chocolate—rich in magnesium—can be a satisfying finish, with anti-ageing expert Dr Vicente Mera noting its positive impact as a mood booster. Interestingly, countries like Switzerland and Belgium, with high chocolate consumption, also have a notable number of Nobel laureates.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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