17 Magnesium Filled Foods That Can Lower Your Risk of Anxiety, Depression, Heart Attacks and More

Magnesium is extremely important for the overall health and due to these reasons you need to keep your body supplied at all times in order to enable it to work properly. This mineral is the fourth most present one in the body.

There are more than 300 enzymes in the body that are depended on this mineral. These enzymes are important for the normal body functions and the metabolism. Some of the enzymes that are depended are responsible for:

  1. Regulation of glucose and insulin sensitivity
  2. Arrangement of bones and teeth, as well as their strength
  3. The work of muscles and nerves
  4. Creation of ATP
  5. Relaxation of veins

In case of magnesium deficiency you might encounter serious health problems. Once the cells are deficient in magnesium it could lead to poor metabolism which can cause serious medical issues. Some of the medical problems could be fibromyalgia, sudden cardiac death, heart diseases, headaches, depression, anxiety, migraines, and death.

Magnesium is also very important for the process of detoxification, as well as amalgamation of glutathione. Also it is very important for the mitochondria, which is responsible for preventing cancer and other athletic functions.

The importance of magnesium for mitochondrial health

Mitochondria are organelles that are found inside the cells. The organs in the body require vitality, and this vitality is actually delivered in the mitochondria.

The main health problems actually originate from the mitochondrial brokenness, so due to these reasons it is important that you supply it with magnesium in order to prevent diseases.

PhD. Rhonda Patrick, claims that “magnesium has a vital part for mitochondrial wellbeing, essentially in light of the fact that the oxidative limit relies on upon mitochondria`s capacity to deliver vitality inside the cells.”

Learn how much magnesium you need to intake on daily basis

A century ago people tend to consume up to 500mg of magnesium on daily basis because the soil they were planting the foods was rich with nutrients. Today, people consume 150-300mg of magnesium on daily basis through their food.

The recommended amount of magnesium on daily basis is around 310-420mg, all depending on the age and sex. There are some specialists that recommend around 600-900mg for ideal wellbeing.

Dr. Carolyn Dean has indicated that intestinal response could be utilized as marker for the correct measurements. You will need to start with 200mg of magnesium citrate on daily basis and gradually augment the measurement until you get loose stools. Also magnesium threonate is considered as great alternative due to the great ability to infiltrate the cell layers, as well as the mitochondria and blood-mind boundary.

Some of the hazardous factors, signs, and symptoms that suggest your body lack magnesium deficiency are loss of appetite, vomiting, nausea, fatigue, headaches, muscle spasms, weakness, and migraines. If your body lacks chronically magnesium it will result with change of mood and personality, heart arrhythmia, numbness, tingling, and seizures.

The main causes for magnesium deficiency are processed foods because the magnesium swells in the chlorophyll atom. You should consume leafy greens and other foods that contain magnesium in order to supply the body with it.

Also if you are taking some medications and antibiotics your body might be losing the magnesium. Stress is another cause for loss of magnesium in the body.

Here is a list of foods that are rich in magnesium:

Dark leafy green vegetables are the once that contain the highest level of magnesium. Also you should drink veggies juices in order to obtain the needed nutrients for the body. The green leafy veggies that contain the highest amount of magnesium are:

  1. Collards greens
  2. Spinach
  3. Brussels sprouts
  4. Swiss chards
  5. Bok choy
  6. Broccoli
  7. Beet greens
  8. Romaine lettuce
  9. Kale
  10. Turnip greens

Also these foods contain high amount of magnesium:

  1. Herbs and spices
  2. Fruits and berries
  3. Avocados
  4. Seeds and nuts
  5. Squash
  6. Raw cacao nib
  7. Fatty fish

Balancing magnesium with calcium, vitamin K2, and vitamin D

It is important that you know how to balance the supplements that you are taking because they can influence each other.

For instance, you will need to be able to adjust the consumption of vitamin D, vitamin K2, magnesium, and calcium. All of these vitamins and minerals are interconnected and if irregularity is present it could lead to raises of hazard for vitamin D toxicity, heart attacks, and stroke.

  1. It is best to use magnesium and calcium in ratio 1:1
  2. For each 1.000 IU’s of vitamin D you will need to take 100 micrograms of vitamin K2
  3. You will need to analyze the levels of vitamin D twice per year in order to decide the needed amount for balance

Source:
timefornaturalcare.com
Other sources included:
ncbi.nlm.nih.gov
ncbi.nlm.nih.gov
ods.od.nih.gov
drcarolyndean.com

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