In this day and age we are all seeking ways to improve our immune systems and overall health. There are many questions regarding what supplements you should be taking. Your body needs vitamins and minerals to function in an optimal manner.
Today we are going to examine one of those minerals, magnesium. Why we need it and how do we get it?
Magnesium is a mineral your body depends on to function correctly. It is especially helpful for the body processes that control your muscles and nerves. It is necessary for strong healthy bones and your energy level as well.
How much is enough? An adult woman needs 310 milligrams per day. Women over the age of thirty need 320 milligrams per day. Men under thirty one need 400 milligrams and 420 milligrams per day over that age.
About half of Americans don’t get enough magnesium from their diets. Low levels of magnesium may lead to many health issues such as type 2 diabetes, high blood pressure, or digestive issues. You are not in danger of getting too much if you are healthy. Your kidneys flush out extra magnesium. Please be aware of the magnesium in laxatives and antacids.
As stated earlier magnesium has many benefits. One of those is it strengthens bones. Our bodies uses magnesium to build new bone cells. It may also protect against bone loss, broken bones, and osteoporosis.
Magnesium also fights inflammation and combats diseases like arthritis. Another benefit is it protects the heart. Magnesium helps your heart pump blood by relaxing the walls of your blood vessels. This helps control high blood pressure and heart disease.Experts think magnesium helps to block or lower pain chemicals in the brain and keeps the blood vessels from tightening. A supplement may help headaches and migraines.
So if you know me at all, you know I believe in getting my vitamins and minerals from my food. Lets look at some foods that provide magnesium.
- NUTS and SEEDS
Snacking on an ounce of almonds or cashews provide 8 milligrams of magnesium. Other good choices are pumpkin seeds, pecans, sunflower seeds, peanuts and flax. You will also benefit from the heart healthy fats, fiber, and antioxidants.
- WHOLE GRAINS
Not only do whole grains have lots of fiber, they are also high in magnesium. Two slices of whole grain bread have 45 milligrams of magnesium. A half cup of brown rice has about 40 milligrams and cooked oatmeal, ( the original, not the five minute one) contains 30 milligrams of magnesium.
- AVOCADOS
One cup of this diced fruit, yes it is a fruit, has 44 milligrams of magnesium. It is also a healthy fat, has fiber and folate. Try adding avocado to your sandwich, salads, or make guacamole.
- DARK LEAFY VEGETABLES
From one cup of cooked spinach or Swiss chard you will get 150 milligrams of magnesium. Collards and kale are in this group as well. These veggies are also loaded with calcium, potassium, iron, vitamins A, C, and K. Okra even though it is not leafy is also rich in magnesium.
- SOY PRODUCTS
Soy is a plant based protein used as a staple among vegetarians. A cup of soy milk contains 61 milligrams of magnesium and a half cup of tofu has 50 milligrams.
- BEANS
Only about 8% of Americans eat a serving of beans daily. A serving of black beans have 60 milligrams of magnesium and kidney beans 35 milligrams. You can also add chickpeas and white beans to this group. Beans also have a healthy dose of fiber, protein, iron, and zinc.
Just by adding these foods to your diet, you can naturally get your recommended dose of magnesium. However if you just want to take a supplement and are taking prescription medications, check with your pharmacist. There are some medications such as antibiotics and osteoporosis meds may not work a s well.
Oh and before anyone asks me why I say check with your pharmacist versus your physician? Think about it, pharmacists are much more knowledgeable about medications. Their whole job is about medications, purpose, side effects and interactions with other drugs or supplements. Go to the expert.
I am so happy to see that we are on the right track with our magnesium supplements and our diet.
Great especially nowadays
🤩
I need to add this to my diet immediately! Thanks for the information.
Sis you are most welcome
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