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foods-high-in-magnesium

Foods High in Magnesium

by | Mar 29, 2022 | Everyday Health

Avoid a magnesium deficiency by eating these foods

The fourth most abundant mineral in the body (after sodium, potassium, and calcium), magnesium plays a role in over 300 biochemical functions within the human body. But if you’re not hitting the recommended daily intake of magnesium, you could be putting yourself at risk of a magnesium deficiency. With symptoms of muscle cramps, migraines, and insomnia, give yourself the best shot of avoiding a magnesium deficiency with these foods high in magnesium.

What is magnesium good for?

Consider magnesium the human body’s mineral all-rounder. Magnesium plays a role in keeping muscles and nerves functioning well, maintaining blood sugar levels, ensuring blood pressure stays within its healthy range, and contributing towards the growth of protein, bones, and DNA.

What are the symptoms of a magnesium deficiency?

If your body becomes mildly deficient in magnesium, you may experience symptoms of headache, nausea, fatigue, weakness, loss of appetite and vomiting. If a mild magnesium deficiency takes a severe turn, it can cause muscle cramps, seizures, insomnia, abnormal heart rhythm, numbness, and personality changes. Long-term magnesium deficiency can increase the risk of developing high blood pressure, heart disease, stroke, type 2 diabetes, and osteoporosis.What foods are high in magnesium?

What foods are high in magnesium?

Foods that are high in magnesium include almonds, bananas, black beans, broccoli, brown rice, cashews, flaxseed, green vegetables (spinach), nuts, cocoa solids, oatmeal, seeds (pumpkin, sesame, sunflowers) soybeans, sweet corn, tofu, and whole grains. Keep in mind the recommended daily intake of magnesium for adults is around 300–400 mg/day. 

Should you take a magnesium supplement?

If you struggle to hit the daily recommended intake of magnesium, taking a magnesium supplement is a great option to ensure your body functions at its optimal level. Magnesium supplements can be taken orally, or applied topically in the case of magnesium oil, and are available in the following forms:

Magnesium citrate: A form of magnesium that’s bound with citric acid. Naturally found in citrus fruits, some research claims magnesium citrate to be one of the most bioavailable (easily absorbed) forms of magnesium.

Magnesium glycinate: A type of magnesium made from elemental magnesium and the amino acid, glycine, which is often used to improve sleep conditions. Magnesium glycinate is easily absorbed and may help improve symptoms of anxiety, depression, stress, and insomnia.

Magnesium L-threonate: Magnesium L-threonate is an easily absorbed form of magnesium that is often used for its potential brain benefits.

Magnesium malate: A form of magnesium that contains malic acid. Magnesium malate is naturally occurring in fruit and wine and research suggests it is very well absorbed in the digestive tract, making it a great option to repair magnesium deficiencies.

Still confused over which form of magnesium is the best one for you? We’d suggest chatting with your trusted health care professional for advice that’s specific to you and your health concerns.

Sources:

The magic of magnesium – PubMed (nih.gov)

Magnesium: Are We Consuming Enough? (nih.gov)

canfamphys00077-0094.pdf (nih.gov)

 


This blog is designed to be informative and educational. It is not intended to provide specific medical advice or replace advice from your medical practitioner.

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