Chronic nutritional deficits are a common occurrence at this time, leaving many people in poor health.
Lack of magnesium is one of the most common food deficits. Unfortunately, it is very difficult to obtain from a source of food, and the body mainly relies on magnesium for many important processes.
Why Is Magnesium So Important?
This mineral is needed for more than 300 biochemical reactions in the body, and is responsible for proper bowel function, heart muscle contraction, relaxation of blood vessels, regulation of blood sugar levels, proper bone and teeth formation, creation of ATP (energy molecules of the body), and reduces cancer risk.
Magnesium is naturally found in foods such as green leafy vegetables, mackerel, nuts, seeds, and foods that are virtually no longer present in our daily menu.
32 Signs To Look Out For:
Low magnesium intake has been linked to the following conditions:
- loss of memory
- Potassium deficiency: can cause extreme thirst, fluid retention, and irritability
- muscle cramps
- heart problems
- liver diseases
- difficulty swallowing
- kidney disease
- high blood pressure
- calcium deficiency
- bowel disease
- type II diabetes
- breathing difficulties
- premature birth
- Raynaud’s syndrome: can cause cold toes and hands, changes in skin color due to changes in temperature and numbness of the limbs
- Personality changes: symptoms of anxiety, depression and other mood disorders
Recommended Dietary Allowances (RDAs) for Magnesium
How To Get More Magnesium
Adding more magnesium-rich foods to your daily diet, such as green leafy vegetables, nuts, seeds, can help you increase your levels.
Foods high in magnesium:
– Cacao (272 mg, 68% DV)
– Hemp Seeds (per 1/4 cup – 256 mg, 64% DV)
– Pumpkin Seeds (per 1/4 cup – 184 mg, 46% DV)
– Chia Seeds (per 1/4 cup – 130 mg, 34% DV)
– Sesame Seeds (per 1/4 cup – 126 mg, 32% DV)
– Sunflower Seeds (per 1/4 cup – 113 mg, 29% DV)
– Cashews (per 1/4 cup – 110 mg, 27% DV)
– Almonds (per 1/4 cup – 100 mg, 25% DV)
– Spinach (79 mg, 20% DV)
– Swiss Chard (81 mg, 20% DV)
– Tempeh (77 mg, 19% DV)
– Beet Greens (70 mg, 17% DV)
– Black Beans (70 mg, 17% DV)
– Quinoa (64 mg, 16% DV)
– Bananas (1 cup mashed – 61 mg,15% DV)
– Navy Beans (53 mg, 13% DV)
– Buckwheat (51 mg, 13% DV)
– Pinto Beans (50 mg, 12% DV)
– Green Peas (33 mg, 8% DV)
– Turnip Greens (31 mg, 8% DV)