Magnesium is the 4th most abundant mineral in our bodies, yet it’s estimated that half of the US population isn’t getting enough of it. It’s involved in over 300 bodily processes such as blood sugar control, nerve function, blood pressure regulation, and muscle building. Symptoms of a magnesium deficiency include insomnia, inability to manage stress, high blood pressure, and muscle cramps. In severe deficiency cases, it can be a factor in things like diabetes, heart attacks, and strokes. It’s recommended that you consume 3mg of magnesium per pound of body weight per day (540mg for a 180 pound person for example). Here are 10 of the most magnesium-rich foods that can help get you there:
1) Swiss Chard ½ cup=75mg 2) Almonds 1oz=76mg 3) Cashews 1oz=77mg 4) Spinach ½ cup=79mg 5) Amaranth (ancient grain high in fiber and a complete protein) ½ cup=80mg 6) Mackerel fish 3oz=83mg 7) Sesame Seeds 1oz=100mg 8) Salmon 3oz=104mg 9) Brazil Nuts 1oz=106mg 10) Pumpkin Seeds 1oz=156mg Note that fertilizers and pesticides interfere with the amount of magnesium available in your greens and buying organic will help. SOURCES https://www.menshealth.com/nutrition/g19545814/10-foods-magnesium https://www.mensjournal.com/health-fitness/magnesium-the-missing-mineral-20140117/ PHOTO Photo by chuttersnap on Unsplash
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