Magnesium is a an essential mineral that takes part in almost every process in the body. It’s important for the synthesis of DNA, and prevents diabetes and Alzheimer’s disease.
This mineral is found in many superfoods, including avocado, almond, figs, and some veggies. A single serving of these foods will help you get all the magnesium you need to be healthy.
The essence of magnesium
Magnesium is a naturally occurring mineral. It makes up the electrolytes in the human body, and is the fourth most abundant mineral in the system. It’s of utmost importance for the normal function of every system in the human body.
About 99% of your magnesium is contained in your muscles and tissues. The remaining 1% is found in your blood. There is a strong connection between magnesium deficiency and serious health conditions like insulin resistance, Alzheimer’s disease, migraine, type 2 diabetes, attention deficit hyperactivity disorder, hypertension and heart disease.
Spinach and other leafy greens are an excellent source of magnesium. Plants cultivated with magnesium-packed fertilizers absorb this mineral from the soil, and you end up consuming it.
You can also use magnesium supplements. If you need to boost your magnesium levels, look for magnesium citrate and magnesium oil.
Top 10 foods abundant in magnesium
We give you 10 of the greatest sources of magnesium. They are ranked according to the recommended daily intake per serving.
Spinach, cooked – 1 cup = 157 milligrams (39% of the recommended daily intake)
Swiss chard, cooked -- 1 cup = 150 milligrams (38% of RDI)
Dark chocolate – 1 piece = 95 milligrams (24% of RDI)
Pumpkin seeds, dried – 1/8 cup = 92 milligrams (23% of RDI)
Almonds -- 1 ounce = 75 milligrams (19% of RDI)
Black beans – ½ cup = 60 milligrams (15% of RDI)
Avocado – 1 medium-sized = 58 milligrams (15% of RDI)
Figs, dried – ½ cup = 50 milligrams (13% of RDI)
Yogurt, kefir – 1 cup = 46.5 milligrams (12% of RDI)
Banana – 1 medium-sized = 32 milligrams (8% of RDI)
Health benefits of magnesium
- Relieves PMS symptoms
PMS makes women hard to understand. This syndrome is manifested through a number of painful and uncomfortable symptoms that affect women for 1-2 weeks. Research shows that the most common PMS symptoms include mood swings, food cravings, weight gain, water retention, bloating, fatigue, sore breasts, irritability and digestive problems.
According to a 2010 study, the combination of magnesium and vitamin B6 can relieve these symptoms. Another study released in the Journal of Women’s Health confirms that a daily dose of 200mg of magnesium lowers the severity of bloating, weight gain, swelling and breast soreness.
- Lowers blood pressure
Hypertension creates a perfect soil for the development of numerous cardiovascular issues such as heart disease. Magnesium lowers blood pressure and takes a good care of your cardiovascular system. You need to take enough magnesium throughout the day, and also consider boosting your potassium intake. This will give you enough electrolytes and your blood pressure will stay in normal range.
Adding magnesium-rich foods to your menu can be of great help. Mexican scientists have found that magnesium supplements lower both systolic and diastolic blood pressure in adults diagnosed with hypertension.
- Better performance
Healthy doses of magnesium have a great effect on your physical performance. Your body needs twice as much magnesium after strenuous physical activity.
Studies have found that athletes who take magnesium supplements have better performance than those who do not take enough magnesium.
- Reduces inflammation
Magnesium deficiency is one of the top causes of inflammation, as confirmed by several studies. A 2014 study found that there’s a strong relation between low magnesium intake/magnesium deficiency and inflammation markers.
Every inflammation is a common immune response, and it’s often caused by infections or injuries. Magnesium boosts your immune system, and helps you in that case.
Research has shown that most of the top anti-inflammatory foods are packed with magnesium, too.
- Prevents migraine
Magnesium deficiency gives you that terrible migraine. Magnesium supplements have the power to relieve your pain.
- Controls blood sugar
Magnesium supplements lower blood sugar, and have also shown to prevent diabetes and insulin resistance. People develop these problems as a result of excessive intake of carbs and refined sugar.
The journal Diabetes Care suggests that magnesium supplements improve insulin sensitivity and lower blood sugar in diabetics with magnesium deficiency.
- Fights depression
Low magnesium intake increases your risk of depression. Studies have found that magnesium has mood-enhancing effect.
Researchers confirm that magnesium is as powerful as antidepressants when it comes to dealing with depression. This was added in the findings of a study conducted by Magnesium Research. Experts confirmed the effect of both magnesium supplements and antidepressants.
- Gives you good night’s sleep
Science confirms the connection between magnesium levels and sleep.
Iranian scientists proved that magnesium supplements can be used in the treatment of insomnia. Magnesium also aids in treating sleep disorders, and reduces your time of falling asleep.
Source: Health And Healthy Life