Prevent Magnesium Deficiency By Eating These Foods
In order for our bodies to function at a normal level and maintain optimal health,
it needs a sufficient amount of magnesium.
It is the fourth most important mineral in the body,
and researchers have detected over 3,750 magnesium-binding sites on human proteins.
Are you experiencing stress or fatigue? Well, if you are, you may want to consider
your diet and check with your doctor if you have a magnesium deficiency.
From spinach to avocados to dark chocolate, there are all sorts of foods that are high in
magnesium that can help a person - whether they have a magnesium deficiency or not!
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Now, keep watching as we countdown the top health tips about foods
filled with magnesium as well as how it can benefit your health!
You may just find yourself surprised about all the magnesium benefits we tell you about!
Lack of Magnesium Can Trigger Health Issues: If you’re lacking magnesium, your cellular
metabolic function can deteriorate, which in turn can lead to more serious health issues.
Such issues include migraine headaches, anxiety and depression,
fibromyalgia and cardiovascular disease.
Importance of Magnesium for Mitochondrial Health:
Mitochondria are tiny bacteria-derived organelles that are found inside your cells.
In order for your organs to function properly, they need energy. This energy
is called adenosine triphosphate, also known as ATP, and its primary producer is mitochondria.
Research has suggested that most health issues can be tracked by mitochondria dysfunction,
so make sure right nutrients for your mitochondria. One example of how the
mitochondria play an essential role is Athletic Performance.
In order to maintain a high athletic performance, your muscles need oxygen.
Your oxidative capacity relies on your mitochondria’s ability to produce ATP.
Do you know the one surprising food is that you probably never eat that is rich in magnesium?
Well, keep watching til the very end to find out what it is! And
make sure you keep watching to find out more about magnesium benefits!
How Much Magnesium Do You Need: Over a century ago,
people were getting an estimated 500mg of magnesium from their diet.
Today, research suggests that people are only getting 150 to 200 mg a day from food.
Most people do not prefer to take supplements to get their magnesium dose,
but since the quality of naturally grown foods is no guarantee, it might be a good idea.
Dr. Carolyn Dean, who is the author of “The Magnesium Miracle,” suggests
the RDA for magnesium is between 310 to 420 mg.
Risk Factors, Signs & Symptoms of Magnesium Deficiency:
One of the primary risk factors for magnesium deficiency is eating too much processed foods.
So if you’re not eating enough leafy greens, chances are you’re not getting enough magnesium.
Also, magnesium gets lost through stress,
lack of sleep and constant alcohol consumption and prescription drug use.
Because of this, it is no surprise that between
50 to 80 percent of Americans are thought to be magnesium deficient.
It is really tough to spot signs of magnesium deficiency,
but if you suddenly suffer from a Charlie horse, or you constantly
get headaches/migraines, you could be lacking magnesium.
Loss of appetite, nausea and vomiting, or fatigue and weakness are also signs.
With that said, it’s essential that you find ways to get magnesium into your body.
Now, keep watching for health tips about the top foods that
contain high magnesium as well as all the magnesium benefits these foods contain!
16. Spinach:
Oh, spinach. The dark leafy green that most of us
were forced to eat as children is extremely high in magnesium.
They can contribute to 40% of your daily vitamins. Not only will spinach help raise
your magnesium levels, but can also lower your blood pressure and improve your bone health.
15. Beans and Lentils:
These are probably the most versatile and nutritious vegetables with magnesium. They
are low in cholesterol and are very low in fat.
They control your blood sugar level and are a strong supporter of the heart.
14. Edamame:
For women, the high level of magnesium in edamame can help reduce PMS symptoms.
It also has the ability to prevent migraines,
headaches and can also regulate your blood pressure.
13. Cauliflower:
This high magnesium vegetable can help the parathyroid
gland to produce hormones that are required for proper bone function.
12. Potato:
This food is in almost everyone’s diet because it is rich in magnesium and potassium.
It has the ability to protect you from rheumatism.
11. Avocados:
Known for their large content of vitamins and minerals,
avocados also supply a decent amount of magnesium.
Avocados are also good strength for your heart and can lower your cholesterol.
10. Bananas:
This sweet fruit can help boost production of white
blood cells which are essential for different bodily functions.
But they are also a great addition to your diet if you’re looking to lose weight or reduce swelling.
9. Passion Fruit:
This high-magnesium fruit can help with your digestion, boost your immune system,
improve your eyesight, and improve your bone mineral density.
8. Pineapple:
This rich source of magnesium can help strengthen your bones.
Just one cup of pineapple juice can take care of 73% of the RDA of magnesium.
7. Coconut:
This high magnesium fruit has the ability to take care of 10% of its daily RDA.
It’s good for maintaining electrolyte levels and can help with fatigue.
6. Mixed Nuts and Seeds:
By consuming ½ a cup of pumpkin seeds, you’re getting your daily quota of magnesium.
5. Dark Chocolate:
With a single square of dark chocolate, you can expect an instant boost in energy.
It can offer up to 24% of magnesium, and the antioxidants that are present in dark
chocolate can help boost the overall heart health.
Time for a dark chocolate coma, anyone?
4. Whole Grains:
Magnesium and selenium are what whole grains contain. They help build bones
and are very healthy for the immune system.
By consuming whole grains on a daily basis,
it can help reduce the risk of heart disease and constipation.
3. Almonds:
They contain a high consumption of magnesium, fiber, healthy fats and vitamin E.
They can help lower blood sugar levels, cholesterol levels and blood pressure.
2. Non-Fat Yogurt:
It has also been called Greek yogurt,
it contains essential vitamins and minerals such as magnesium and potassium.
It can help promote and strengthen bones.
Now, here is the one surprising food that you probably never eat that is rich in magnesium!
1. Tofu:
It is low in cholesterol, contains a good amount of magnesium and other beneficial proteins.
It also offers a large amount of oxalate, which can help keep kidney stones at bay.
More than 300 different enzymes in our body rely on magnesium for proper function.
This further illustrates the importance magnesium has on the biochemical processes,
many which are essential for proper metabolic function.
For example, the relaxation of blood vessels depends on magnesium,
the proper formation of our bones and teeth rely on magnesium, and finally our muscle and
nerve functions (including the action of the heart muscle) rely on sufficient magnesium.
It’s not to say that we cannot live without magnesium, but it can be said that it would be
in our body’s best interest to ensure that we at least try and maintain an average magnesium level.
That’s why it can be helpful to listen to some health tips
regarding magnesium benefits and how it can improve your health!
What are some of your favorite foods or health tips from this
video? Let us know in the comments section below!
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