Magnesium, the fourth most inexhaustible mineral in the body, is a piece of more than 300 responses. Yes, you read that effectively… 300!
Obviously, this mineral is inconceivably imperative for the correct capacity of our bodies, and is fundamental to our general wellbeing. Magnesium keeps up ordinary circulatory strain, heart beat, blood sugars, and a solid resistant framework. At the point when utilized restoratively, magnesium can help in muscle recuperation, and even relieve the on edge brain and body.
Lamentably, most Americans may not get enough magnesium.
Is the American sustenance supply without magnesium?
Sustenances that are wealthy in magnesium incorporate verdant vegetables, beans and nuts, and entire grains.
The magnesium in these foods comes from the soil in which they are grown. And unfortunately, magnesium levels in soils continue to decline, which translates into less nutritious foods (1). Even more, food processing and refining techniques can strip foods of important minerals, including magnesium. So, as we continue to choose processed options over fresh, whole foods, we decrease our magnesium intake even more.
Stress and Magnesium
Soil issues and poor food choices aside, magnesium levels in the body are also affected by busy lifestyles and accompanying stress. When we are stressed, our bodies use magnesium at record speed, which can lead to a deficiency of this mineral over time and a resulting inflammatory response. If we fail to replenish our magnesium stores, we may face a number of health issues related to inflammation, as well as heightened anxiety. No wonder magnesium is also known as the original “chill pill!”
In fact, magnesium deficiency may contribute to chronic inflammation that leads to hardening of arteries, high blood pressure, osteoporosis, diabetes, and cancer (2).
So, how much magnesium do we need? And where can we get it?
The recommended dietary allowance (RDA), or suggested average daily intake, is 320 mg for adult females, and 420 mg for adult males. To achieve this, try eating a variety of magnesium-rich foods every day.
Foods with magnesium include:
Dark chocolate (1 square, 95 mg)- yay!
Pumpkin seeds (1/8 cup, 92 mg)
Halibut (3 ounces, 90 mg)
Almonds (1 ounce/22 almonds, 80 mg)
Cashews (1 ounce, 75 mg)
Soybeans (1/2 cup, 75 mg)
Spinach (1/2 cup, 75 mg)
Avocado (1 medium 58 mg)
Oatmeal (1 cup, 55 mg)
Potato (1 medium w/skin, 50 mg)
Peanut butter (2 tbsp, 50 mg)
Blackeyed peas (1/2 cup, 45 mg)
Yogurt (8 oz, 45 mg)
Banana (1 medium, 32 mg)
Garlic (100g, 24 mg)
However, adequate intake may not be enough. Limiting processed and refined foods, and reducing stress is equally important in nourishing your body with enough magnesium.
What about supplements?
In the case of a deficiency, magnesium supplements may be helpful on an individualized basis, and should be discussed with your healthcare provider or dietitian.
Additional non-food sources of magnesium include epsom salts or lotions, pictured here.
Adverse effects of supplements may include loose bowels or diarrhea, so be sure to get the advice of a professional if you are worried about your magnesium intake.
If you are interested in incorporating more fresh, whole foods into your diet, as well as more magnesium-rich foods, bookmark this page for easy reference! And check out my homemade epsom salt bath recipe :)…