Eat away your muscle pain with magnesium


Earle Logan
@EarleLogan2


26 July 2014

Why magnesium?

Avoiding muscular aches and pains after sport is the aim of the game for any sports person. Whether you exercise by taking your dog for a brisk walk down the beach, or whether you are training hard five times a week for your next marathon, it is important to support your muscular function through diet.

If you are finding that you are prone to muscle pain, you may find that ensuring your diet contains enough magnesium helps relieve such symptoms. Magnesium allows muscles to relax properly, so if you are deficient in this important mineral, your muscles may become generally tense, knotted and prone to cramps.

Top 5 foods rich in magnesium

Although some people take a magnesium food supplement, it is often possible to ensure that your diet provides you with the correct level of magnesium. Certain foods are naturally high in magnesium, including:

  1. Dark leafy greens – not only are these high in iron, which is good for your blood and functioning of organs, but greens such as spinach and kale are very high in magnesium
  2. Nuts and seeds – these are an excellent source of healthy fat, as well as important minerals. Pumpkin seeds and sunflower seeds contain a very high amount of magnesium, as do brazil nuts and almonds
  3. Fish – certain types of fish, including salmon and halibut are a good source of magnesium. Combining this with magnesium high vegetables in a meal will give your muscles no excuse to give you grief
  4. Fruit – often recommended as a healthy, energy-filled snack, fruit, especially bananas, avocados and pears will help to boost magnesium levels. However, they can also be combined into many dishes and recipes.
  5. Grains – they always say that breakfast is the most important meal of the day, and so it is good to start the day with a magnesium-rich bowl of oatmeal or bran flakes.

Magnesium-rich recipes

The easiest way to incorporate magnesium into your diet is through your meals. Try out these delicious tried and tested magnesium-rich recipes:

Starter: Avocado Soup

Preparation time approx. 40 minutes
+ 40 minutes cooking time
+ time to cool

avocado soupINGREDIENTS
Serves 4
75 g leek
75 g celeriac
1 shallot, chopped
1 bay leaf
1 tbsp brown rice
½ tbsp olive oil
50 ml white wine according to taste
600 ml Plantaforce vegetable bouillon
1 ripe avocado, approx. 250 g
50 g mascarpone
Herbamare® Original
Kelpamare® seasoning or soy sauce
Optional: ground chilli to decorate

  1. Dice the leek and celeriac. Fry with shallot, bay leaf and rice in the oil. Add wine according to taste and leave to cook out. Add vegetable bouillon, bring to the boil and leave to simmer for 40 minutes with lid on.
  2. Remove bay leaf. Halve the avocado, rub halves together to remove the stone. Peel flesh off the fruit and chop (Read our guide on how to cut, slice and peel an avocado). Leave some pieces aside to decorate the soup with, and add the rest. Puree the soup finely, pass through a sieve, stir in mascarpone. Season to taste and leave to cool.
  3. Before serving, garnish the soup with some chopped pieces of avocado, and a sprinkling of ground chilli.

 

Main course: Halibut with pea and nut puree

Preparation time approx. 50 minutes
+ 10 minutes baking time

INGREDIENTS
Serves 4

ORANGE NUT CRUST:
75 g walnuts
½ unwaxed orange
1 tsp runny honey
3–4 sprigs of marjoram
½ tbsp walnut oil
Kelpamare® seasoning or soy sauce
Herbamare® Original
Freshly ground pepper
4 halibut fillets of 80 g
1 tbsp olive oil for frying

PEA AND NUT PUREE :
20 g shelled almonds, pine nuts and shelled
pistachios
200 ml milk
1 Plantaforce® vegetable bouillon cube
Nutmeg, freshly grated
500 g green peas, fresh or frozen
2 tsp olive oil
1tsp lemon juice

  1. For the orange and nut crust, toast the nuts in a non-stick frying panwith no added fat. Add grated orange peel together with honey and marjoram and grind in the blender. Work to a paste with the oil and approx. 1 tbsp orange juice and season to taste with Kelpamare, Herbamare and pepper. Marinate the fish in the remaining orange juice.
  2. For the pea puree, set aside the almonds, a few pine nuts and pistachios as a garnish and toast the rest in a non-stick frying pan without any fat until golden brown. Ground these finely.
  3. Bring the milk with the Plantaforce cube and nutmeg to the boil. Pour boiling water over the frozen peas and leave to drain. Add to milk. If using fresh peas add immediately and leave to cook for 6 to 8 minutes with the lid off. Puree finely. Add ground nuts and mix well. Season well with Herbamare and pepper and add flavour with the oil. Heat gently. Scatter over the nuts that were set aside. Keep warm.
  4. Preheat the oven to 200 °C. Pat the fish dry. Put the oil into a gratin dish, turn the fish in it and spread out in the dish. Spread orange and nut mixture over the fish. Bake in the centre of the oven for 8 to 10 minutes.

 

Dessert: Grilled Pears

Preparation time approx. 50 minutes
+ 15 minutes grilling


grilled-pear

INGREDIENTS
Serves 4
500 ml water
2 tbsp Bambu® Coffee substitute
2 tbsp raw cane sugar
4 pears of about 150 g, not too ripe

FILLING:
50 g fresh cheese
1 tbsp Bambu® Instant
¼ tsp cinnamon powder
50 g crystallised ginger

MERINGUE :
1 tbsp butter
1 egg white
Pinch of sea salt
1 tbsp raw cane sugar
1 tbsp light spelt flour
1 egg yolk

  1. Bring the water, Bambu and sugar to the boil. Peel the pears, halve and core. Cook in the Bambu stock until al dente. Take out 4 pear halves and put into a gratin dish. Cook the rest of the pears until quite soft.
  2. For the filling, mix the cheese with Bambu and cinnamon. Chop the ginger and add to mixture. Fill the al dente pear halves with the ginger mixture and pour over some of the Bambu stock. Preheat the oven to 175 °C.
  3. For the meringue, melt the butter, and leave to cool a little. Beat the egg white with the salt until halfway stiff. Add sugar and beat once more until the mixture is stiff. Add flour and stir in the yoke with the butter. Divide the meringue between the pear halves and bake in the centre of the oven for about 15 minutes until golden.
  4. Meanwhile puree the rest of the pear halves with 100 ml of Bambu stock to make a sauce. Divide between 4 dessert plates and place the grilled pears on top.

Serve warm or cold.

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30 tablets

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