Today, I will be sharing 5 reasons why magnesium is essential for you. Magnesium is a vital mineral that is responsible for keeping your body’s processes working as they should. Magnesium keeps numerous bodily functions in check, including those that regulate how the nerves and muscles work.
It also keeps your heart healthy, blood sugar levels stable, and bones strong. Magnesium also play a role in keeping your energy levels up. Magnesium can be derived from various drinks and foods. However, if your physician thinks your body is lacking magnesium, he might suggest taking supplements.
How Much Magnesium Do You Need?
- Adult women under 30 – need 310mg daily
- Adult women over 30 – need 320mg daily
- Pregnant women – require an additional 40mg daily
- Adult men under 31 – need 400mg daily
- Adult men over 31 – need 420mg daily
- Children – need anything between 30 to 410mg, contingent on their gender and age
5 Reasons Why Magnesium is Essential
Your body needs magnesium to produce new bone cells. It also protect your body against broken bones, bone loss, and a bone disease called osteoporosis. Research suggests that women with low magnesium levels usually suffer from osteoporosis.
Inflammation happens when your body’s immune system protects you from potential harm. It helps with wound healing and fighting off viruses. However, if your body has inflammation over a prolonged period in time, it can result in more severe health conditions like heart disease, diabetes, and arthritis.
Protecting Your Heart
Magnesium assists your heart with pumping blood. The appropriate levels of this essential mineral can lower the risk of an irregular heartbeat, cardiac arrest, or heart disease. Magnesium helps with relaxing the walls of blood vessels and keeping blood pressure levels low. It can also assist with boosting HDL, “good” cholesterol levels which is essential for good heart health.
Experts believe that magnesium blocks or lowers pain chemicals in the brain and prevents blood vessels from tightening. You are more prone to getting migraines if you have a magnesium deficiency. Magnesium supplements can help with keeping migraines at bay.
Lowering the Odds of Developing Diabetes
Magnesium is useful for keeping insulin levels stable. Insulin assists blood sugar levels to remain healthy. In one study, it was found that people who got the most magnesium from their diets were less prone to developing diabetes than the one’s who got the least.
6 Excellent Sources of Magnesium
Seeds & Nuts
Snacking on an ounce of cashews or almonds can provide you with around 80mg of magnesium. Other excellent choices to consider are pumpkin seeds, sunflower seeds, pecan nuts, flax seeds, and peanuts. You can add it to your trail mix or sprinkle them over salad. Seeds and nuts are also great sources of fiber, heart-health fats, and antioxidants.
Whole grains are among the best sources when it comes to nutrition. Not only do they contain loads of fiber, but they also have a high magnesium content. Two slice of whole wheat bread can provide you with 45mg of magnesium, and a half cup of brown rice offer 40mg. Half a cup of cooked oatmeal provides 30mg of this essential mineral.
No matter how you enjoy it, avocados pack a powerful magnesium punch. One cup of diced avocado provides 44mg. It also contains fiber, heart-healthy fats, and folate. You can enjoy this versatile fruit by adding it to salads, making tacos, or on a sandwich.
Dark Leafy Greens
A single cup of cooked swiss chard or spinach provides a staggering 150mg of magnesium. Other excellent options are kale and collard greens. Dark leafy greens also contain iron, calcium, potassium, and vitamins A, C, and K.
Soy is one of the top staples for vegetarians due to its high protein content. However, one cup of soy milk provides 60mmg of magnesium, while half a cup of firm tofu provides 50mg. You can also try tempeh that is made with edamame, fermented soy, and soy yogurt.
Beans are an excellent source of magnesium. Half cup of black beans provide 60mg of magnesium and kidney beans 35mg. Other magnesium-rich beans to include in your diet are white beans, lentils, and chickpeas. You can add them to stews or salads and numerous other dishes. Beans also contain protein, zinc, iron, and fiber.
I hope you have found my post about 5 reasons why magnesium is essential, useful and that you will consider adding it to your diet if you suspect you might have a deficiency.
Be sure to speak to you doctor before taking magnesium supplements, especially if you are taking any medications. Certain drugs make it more difficult for the body to absorb magnesium. Magnesium supplements in turn can also interact with osteoporosis meds and antibiotics making them less effective.
Sending you loads of light, love, and healing vibes