Magnesium (Mg) is a mineral / co-factor that is important for well over 300 enzymatic processes in the body. It’s important for functions like protein synthesis (making of proteins), glycolysis (sugar breakdown), ATP Production (making energy), nerve function, and blood pressure regulation. It is also thought to be one of the minerals that we lack the MOST in our bodies.
With so many functions, it’s not hard to see how we could be easily depleted in magnesium. Just about every tissue and organ in our bodies need magnesium for optimal function, so if we do not get an adequate intake, we will likely begin to suffer.
Symptoms of Magnesium Deficiency
There are some tests that will measure the level of magnesium in the body, but there is some questions about which of these tests are the best ones for the most accurate results. Any way it goes, testing can still give you some indication of where you stand as well as establishing a baseline level for future reference.
If you don’t have access to the testing, you can still assess whether or not you might be deficient. Some of the symptoms of magnesium deficiency include: muscle twitching, restless leg, fatigue, muscle weakness, osteoporosis, insomnia, depression & other mental disturbances, high blood pressure, irregular heartbeat, asthma, and a whole slew of other problems. If you have any one (or more) of these symptoms, then you should consider that you may need to increase your magnesium levels.
The actual best way to do this is to eat foods that are high in magnesium. Unfortunately, our foods don’t have nearly as many nutrients in them as they once did, but you can still begin to increase your intake and see some great improvements.
Foods High in Magnesium
Here are 7 foods that are high in Magnesium.
- Leafy Green Veggies – the darker the better! Eat as many leafy greens each day as you possibly can. Vary your greens so that you can get an assortment of other nutrients along with your magnesium. Also, eat both raw and cooked leafies to get the best, most well-rounded nutrition. Especially high are kale, spinach, mustards, collards, and turnip greens.
- Avocado – I learned a while ago that avocados are not only loaded with good, healthy fats, but they are also extremely high in potassium (higher than bananas) and magnesium. Having an avocado a day will do your body good.
- Nuts – Nuts, especially Cashews, almonds, and Brazil Nuts, are a great source of magnesium. 1 oz of Cashews alone can give you 20% of the RDI of Mg. Nuts are also a great source of good fats, fiber, selenium, potassium, and many other nutrients.
- Seeds – including Pumpkin, Sunflower, Chia, and Flax. 1 oz of these can give you almost 40% of the daily Mg you need. Some seeds can also help lower you cholesterol and balance your hormones.
- Legumes (Beans, Lentils, and Peas) – These are not only high in magnesium, but also potassium, protein, and iron. And the fiber in them can help to lower cholesterol levels
- Quinoa – this grain is high in fiber, Magnesium, and protein. It’s a great replacement for rice and can give you more of what you need.
- Some Fatty Fish – if you want to have a meat that is high in magnesium, try eating more salmon, mackerel, and halibut. Of course, these fish also have great amounts of Omega 3 fatty acids.
Try adding these into your daily meals to begin replenishing your magnesium stores. Over time, you can begin to see an improvement in all your symptoms!
If you would like help in creating a plan that will help to increase your magnesium levels, decrease your symptoms, and help you live better CONTACT ME. Let’s have a chat and see how I might be able to help you reach your health goals.