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Why You Need More Magnesium-Rich Foods In Your Diet

magnesium foods

If you’re not paying attention to the amount of magnesium-rich foods you’re eating, there’s a chance it could be making you sick. Studies find that a majority of Americans rely on a diet high in processed carbs and sugars. Unsurprisingly this means many of us are not getting enough of the stuff we really need. With the popularity of low-carb lifestyle diets like the keto diet, more and more people are experiencing improved health with lifestyles centered around foods high in magnesium.

Are you Magnesium Deficient?

We do not produce Magnesium in our bodies, making it easy to slip into a deficit without ever being aware. If you notice a loss of appetite, nausea, vomiting, fatigue, and weakness you may be experiencing some short-term symptoms of a magnesium deficiency. Long term magnesium deficiency can lead to dangerous long term symptoms such as numbness, tingling, muscle cramps, seizures, personality changes, and abnormal heart rhythm.

The amount of magnesium you need in a day varies between age and sex. Generally, adult men should get around 400-40 mg a day while adult women need 310-320 mg. If you’re pregnant or concerned about your child’s magnesium intake consulting a doctor may give you a better idea about your family’s needs. For many of us, making a conscious effort to switch up our diet by adding foods high in magnesium could be the key to an overall improvement in the quality of life.

One study found that a majority of adults in the US have a magnesium intake lower than suggested while taking in 2-3 times the recommended level of sodium. This imbalance often leads to high blood pressure. A switch to a low-carb lifestyle, such as with the keto diet filled with foods that are rich in magnesium, coupled with reduced sodium intake, can reduce hypertension.

Magnesium works in the body in many crucial processes including the regulation of muscle and nerve function, and the production of proteins, bone, and DNA.

Magnesium Benefits

The Magnesium Benefits are almost too good to believe. Research studies have identified a diet full of magnesium-rich foods or daily use of magnesium supplements can help to lower the risk of developing diabetes and insulin resistance, help lower blood pressure, reduce migraine symptoms, muscle cramps, constipation, insomnia, combat fibromyalgia, asthma and to help with mental health issues such as depression and anxiety.

An essential piece in the magnesium puzzle is understanding the mineral’s relationship with the other minerals in our body.  It is needed in the function of vital co-factors such as the regulation of Sodium, Potassium, and Calcium. This process of control allows our bodies to reach homeostasis. When our bodies are not in homeostasis, we are in what is considered homeostatic imbalance. This imbalance can lead to infection and disease. Diabetes is an unfortunate example of a homeostatic imbalance. When the body becomes unable to balance the level of glucose in the blood due to either an inherited or acquired insulin resistance, the body’s equilibrium is out of whack, and there can be severe symptoms. When we understand the importance of this equilibrium in our bodies, the laundry list of benefits no longer sounds overblown.

Foods High in Magnesium

While supplements can help us to get our daily allotment of vitamins, many nutrients are more formidable when taken in through food. Through a more health-conscious diet, minerals are joined by many nonessential but beneficial nutrients, such as carotenoids, flavonoids, and antioxidants that aren’t in most supplements. If you’re making a switch to a low-carb lifestyle or trying out the Keto diet, another perk is that many of the low-carb rockstars are also magnesium-rich foods, such as nuts, green vegetables, and avocados, to name a few.

Here are some foods high in magnesium:

Avocado (29 mg/100 g)

Legumes (48 mg/1 cups of green peas)

Seeds (325 mg/100g Sunflower seeds)

Green leafy vegetables (79 mg/100 g spinach)

1% Milk (27 mg per 1 cup)

Yogurt (19 mg per serving size)

Nuts (75 mg per 1 oz almonds)

Dark chocolate (80 mg per 1 tbsp cacao powder)

Artichokes (75 mg per average piece)

Fish (60 mg per average filet of salmon)

Whole Grains (65 mg/ 100 g Buckwheat)

Resources:

https://ods.od.nih.gov/factsheets/Magnesium-Consumer/

http://www.kumc.edu/school-of-medicine/family-medicine/integrative-health/health-topics/the-benefits-of-magnesium.html

https://lpi.oregonstate.edu/mic/minerals/magnesium

https://lpi.oregonstate.edu/mic/minerals/magnesium#food-sources

https://www.nature.com/articles/1001955

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775240/

https://www.health.harvard.edu/staying-healthy/should-you-get-your-nutrients-from-food-or-from-supplements

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