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

Magnesium belongs to the most vitally important minerals for biological function and optimal health. It’s listed on the fourth most abundant mineral in the human’s body.

Also, there are about 300 different enzymes that rely on magnesium for proper function, which reflects its impact on your biochemical processes, such as:

–           Creation of ATP (adenosine triphosphate),

–           Muscle and nerve function,

–           Relaxation of blood vessels

–           Regulation of blood sugar and insulin sensitivity

–           Proper formation of bones and teeth

Lack of Magnesium Can Trigger Serious Health Problems

–           It can lead to the deterioration of your cellular metabolic function,

–           Causes migraine headaches, anxiety, and depression

–           Risk of cardiovascular disease, sudden cardiac death, and even death from all causes.

As it plays a role in your body’s detoxification processes it is important for minimizing damage from toxic exposures.

The Importance of Magnesium for Mitochondrial Health

Your organs need energy (known as adenosine triphosphate or ATP) to function properly, and that energy is largely produced in the mitochondria.

As it is explained in the video above, magnesium plays an important role in improving the mitochondrial health.

Your oxidative capacity can be increased in two ways that require magnesium:

–           By engaging in exercise, and to get sufficient amounts of magnesium.

–           Increasing the efficiency of the mitochondria to repair damage and produce ATP, which also requires magnesium as a co-factor.

How Much Magnesium Does Your Body Needs?

Today, experts found that we are consuming 150 to 300 mg of magnesium a day from our food.

The best way to get it is from organic unprocessed foods, which are grown on the soul rich in magnesium.

According to the table of the recommended daily allowance (RDA), the average people need around 310 to 420 mg per day depending on your age and sex, but some researchers believe that they may need as much as 600 to 900 mg/day for optimal health.

The people who are struggling with headaches or migraines, probably lack magnesium, and along with it should be taken enough vitamin B12 and Coenzyme Q10 as well.

What Are the Foods High in Magnesium?

By eating plenty of dark-green leafy vegetables, you can maintain healthy magnesium levels. You can prepare juices of your greens, which is an excellent way to increase your magnesium, along with many other important plant-based nutrients.

When it comes to leafy greens, the highest in magnesium are:

1)         Spinach

2)         Swiss chard

3)         Turnip greens

4)         Beet greens

5)         Collard greens

6)         Broccoli

7)         Brussel sprouts

8)         Kale

9)         Bok Choy

10)       Romaine lettuce

Other foods that are rich in magnesium are:

11)       Raw cacao nibs and/or unsweetened cocoa powder

12)       Avocados

13)       Seeds and nuts

14)       Fatty fish

15)       Squash

16)       Herbs and spices

17)       Fruits and berries

Balance of Magnesium with Calcium, Vitamin K2, and D – Using Supplements

Foods, generally contain all the cofactors and needed co-nutrients in the proper ratios for optimal health. When the people rely on supplements, they need to become savvier about how nutrients influence and interact with each other, as they should avoid getting themselves into trouble.

For this reason, maintaining the proper balance between magnesium, vitamin K2, calcium, and vitamin D is of great importance as they work together synergistically.

The ideal ratio between magnesium and calcium is 1:1, while the ideal or optimal ratios between vitamin D and vitamin K2 have yet to be determined.

If Your Energy Levels and Health are Weakening, The Reason May Be Lack Of Magnesium

What causes lack of magnesium?

The reasons for the deficiency can be advancing age, lack of sleep, stress, alcohol consumption, prescription drug use, insulin resistance and diabetes, poor kidney function, an unbalanced gut microbiome, and more.

In order to avoid those risks, you should

  1. a) Reconsider your diet and
  2. b) Consider taking a magnesium supplement.

Another strategy that helps to improve your magnesium status is to take regular foot baths or Epsom salt baths.

Sources:

http://www.greenmedinfo.com

https://www.ncbi.nlm.nih.gov

https://www.ncbi.nlm.nih.gov

http://www.mdpi.com

http://care.diabetesjournals.org

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