A list of healthy foods rich in Magnesium
Nowadays many people are deficient in magnesium, especially those who consume lots of refined
foods like sugars, breads and white rice.
Over time this can lead to many problems with the body such as fatigue, anxiety, restless
leg syndrome, leg cramps, tightness in the muscles, irregular heartbeat and constipation.
The body needs magnesium to support over 300 different functions, especially when it comes
to calming the nerves and muscles. It also uses magnesium as an electrolyte to store
electrical charge in its billions of cells.
In today's video we will share with you a list of the best 10 foods rich in Magnesium.
Eating these regularly will help you to get a more peaceful night's sleep, prevent cramping
in the muscles and also help you to feel calmer with stable energy levels.
1. Pumpkin Seeds Pumpkin seeds are the number one natural source
of magnesium, containing 262mg of in 100g. You can consume these raw, roasted or germinated
are excellent for reducing muscle cramps and spasms. These are highly recommended for men
in particular as they can help to prevent prostate enlargement with age.
2. Spinach We recommend consuming lightly steamed spinach
to help boost magnesium levels in the body. 100g Spinach contains 79mg of magnesium which
is easily absorbed by the body. Spinach is also loaded with iron, vitamin K, vitamin
C and chlorophyll to help lower inflammation.
3. Swiss Chard The best form of magnesium is always found
in vegetables and leafy greens. Plants absorb minerals from the soil and make them easily
digestible for humans and other animals. Swiss chard contains 81mg magnesium per 100g and
works well in salads. It is also particularly high in Vitamin K for healthy blood flow.
4. Avocados Avocados are known as some of the healthiest
natural fat sources in the world, and are also loaded with magnesium. 1 whole avocado
contains 58mg of magnesium, but also contains high amounts of potassium. These minerals
work together in the body to produce and transfer energy through the cells.
5. Dark Chocolate If you enjoy chocolate we recommend purchasing
a good quality sugar-free dark chocolate, with at least 80% cocoa. Quality cocoa can
help the body to control blood sugar levels. 100g of this contains around 228mg of magnesium,
helping to calm the body and create feelings of relaxation and peace.
6. Sesame Seeds 100g of sesame seeds contains 351mg of magnesium
which can easily be absorbed in the body. These can be tossed into delicious salads
and added to stir fries for a wonderful flavour.
7. Sunflower Seeds These are well known for lowering blood pressure
and strengthening the heart due to the their high contents of Vitamin E. 100g sunflower
seeds contains 325mg of magnesium. We recommend soaking these overnight and then drying them
out to help your body absorb more of their nutrients.
8. Quinoa This is a great gluten free food which is
high in amino acids and protein. Many Vegans and vegetarians use these to boost their strength
and energy. It contains 64mg of magnesium per 100g in a blend of other nutrients like
B vitamins, potassium, calcium and Vitamin E.
9. Beet Greens 100g of beet greens contains 23mg of magnesium
and also is particular rich in potassium. These work together as electrolytes in the
body and can boost the health of your heart and cardiovascular system. We recommend eating
beet greens often to help reverse type 2 diabetes and prevent weight gain.
10. Cashews You can consume cashews to boost your intake
of magnesium by 292mg per 100g. However like almonds, cashews are high in oxalates which
can increase the risk of kidney stones. Consuming lemon juice and lots of water daily can help
mitigate this risk.
As you can see there are many foods that you can consume to get more magnesium into your
diet.
Both men and women need between 320-420mg of magnesium per day for optimal health.
If you wish to supplement with magnesium, be sure to purchase the powdered variety called
'magnesium citrate'.
This is very bioavailable and easily absorbed into the body, compared to other products
like magnesium carbonate, sulphate, gluconate and oxide.
We recommend taking magnesium in a powdered electrolyte formula blend, as it works hand
in hand with other minerals like potassium, sodium and calcium.
In our previous video we explored the health benefits of magnesium at a deeper level. To
learn more about this be sure to select it at the end or explore our "Minerals & Electrolytes
Playlist"
Thank you very much for listening, a like is always appreciated and remember to subscribe
and tap the bell for more healthy videos. I wish you great health, wealth and happiness.