12 Foods That Increase Magnesium and Prevent High Blood Pressure, Blood Clots and Muscle Fatigue
I really think that we all know that it’s extremely important for all of us to consume enough calcium, Vitamin C and protein through our diet. Well, that’s a good thing. But, the bad part about it is that we always forget about the other crucial vitamins and minerals. Fortunately, magnesium is becoming more and more well-known and appreciated in the medical and nutrition communities. But still, the medical experts say that magnesium is still one of the most common nutritional deficiencies, affecting up to 80% of the American population, and that’s something to be very concerned about.
What is Magnesium Deficiency?
Magnesium deficiency – many people around the world still don’t know that they suffer from magnesium deficiency. Well, when you have insufficient amounts of this mineral in your organism, this can be the cause and the reason for many different health problems, such as: anxiety, memory loss, muscle cramps – and the regular consumption of this vitamin can help you with many other things as well.
You should also know that magnesium is a mineral that is present in relatively large amounts in the body. Researchers estimate that the average person’s body contains about 25 grams of magnesium, and about half of that is in the bones. 1% of it is in your blood. Magnesium is very important in more than 300 chemical reactions that keep the body working properly.
Magnesium is responsible for:
- Proper transportation of calcium, silica, vitamin D, vitamin K, and obviously magnesium.
- Activating muscles and nerves
- Creating energy in the body
- Helping digest proteins, carbohydrates, and fats
- Serves as building blocks for RNA and DNA synthesis
- Acting as a precursor for neurotransmitters like serotonin
Early signs of magnesium deficiency include:
- Loss of appetite
- Fatigue and weakness
- Muscle contractions and cramps
- Personality changes
- Abnormal heart rhythms
- Coronary spasms
- High blood pressure
- Blood clots
What Causes Magnesium Deficiency
The experts around the world say that the modern farming techniques deplete mineral and vitamins from the soil in which your food is grown. This is especially true for fields treated with chemical fertilizers, pesticides, and insecticides.
Well, this actually means that foods grown on these depleted soils do not contain a lot of magnesium. Certain medical conditions can also make it more difficult for your body to absorb this mineral.
Risk factors for magnesium deficiency include:
- Kidney disease
- Crohn’s disease or other conditions that affect digestion
- Parathyroid problems
- Taking antibiotics or drugs for diabetes and cancer
- Old age
- Abusing alcohol
How to Get More Magnesium
Your first option is magnesium supplements. Well, many people around the world take magnesium supplements, but they don’t always take the right kind. Many different studies have discovered in the aspartate, citrate, lactate, and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate. They should also contain calcium, Vitamin D3 and Vitamin K2 to be absorbed properly. You should also know that regular Epsom salt baths or foot baths are a great way get more magnesium since it can be absorbed through your skin. You can also apply magnesium oil on your body if you dislike baths.
And, the best way to up your magnesium levels is to change your diet to include more magnesium-rich foods.
Top 12 Foods High in Magnesium
- Cashew Nuts– 1 ounce is equivalent to 20% of your daily value.
- Almond– 1 ounce supplies 19% of your daily value.
- Avocados– 1 fruit is equivalent to 15% of your daily value.
- Bananas – 1 medium fruit supplies 8% of your daily value.
- Lentils– 1 cup of cooked lentils is equivalent to 18% of your daily value.
- Chocolate– 1 bar gives you 58% of your daily value.
- Figs– 1 cup of dried figs is equivalent to 25% of your daily value.
- Okra– 1 cup of boiled okra gives you 14% of your daily value.
- Seeds– 1 ounce whole, roasted pumpkin or squash supplies 19% of your daily value.
- Squash– 1 cup is equivalent to 11% of your daily value.
- Rice – 1 cup of long grain brown rice supplies 21% of your daily value.
- Spinach – 1 cup of cooked spinach gives you 39% of your daily value.