Magnesium is a very important mineral that is readily available in food. It is responsible for over 300 reactions in the body, according to mindfood, and plays a large role in healing and the prevention of illness.
In fact, magnesium is known to relieve leg cramps, migraines, anxiety, and irritability. It assists in muscle contraction and building bone strength. Magnesium also fights inflammation, plus it regulates blood pressure and blood sugar.
Magnesium is mighty
For people with osteoporosis, diabetes, bronchial asthma, cardiovascular diseases, and preeclampsia, magnesium may play a vital therapeutic role, according to a review in the International Journal of Endocrinology. Having adequate amounts of magnesium may improve lung function, chronic lung diseases, hypertension, arrhythmia, and other medical conditions.
However, most Westerners do not consume enough magnesium. This may be due to a magnesium deficiency in agricultural soil as well as the demineralized water that people are drinking.
Magnesium deficiency symptoms may include general feelings of anxiety, poor memory, seizures, depression, sleep disorders, headaches, migraines, and low stress tolerance, as listed in a review from Nutrients.
Other symptoms of a magnesium deficiency may be cramps in the soles of the feet, legs, and calves, muscle cramps, or back and neck pain. The good news is that you may be able to improve your magnesium levels by eating magnesium-rich foods.
Magnesium-rich healthy foods
The recommended dietary allowance (RDA) of magnesium for adults is 420 milligrams a day, according to Harvard Health Publishing. Foods that are rich in magnesium include roasted almonds, cooked spinach, bran flakes, and beans.
Looking for a tasty way to increase your magnesium? Go for organic dark chocolate, as suggested by Healthline. A single ounce serving of delicious dark chocolate contains 16 percent of the RDA.
Seeds are another healthy option, especially pumpkin, chia, and flax seeds. In fact, a one-ounce serving of pumpkin seeds contains 37 percent of your magnesium RDA.
Another magnesium-rich food that is easy to snack on is avocado. One medium avocado offers 15 percent of the RDA. Enjoying a few cashews, Brazil nuts, and almonds can offer 20 percent of your magnesium RDA. Other food options rich in magnesium include chickpeas, soybeans, lentils, peas, and tofu.
Appreciate the power of mighty magnesium by eating more magnesium-rich foods. It could be as simple as snacking on some nuts and seeds daily. This may help increase your energy, induce feelings of calm, and offer a better night’s sleep.
