Magnesium is a super important mineral for health because magnesium deficiency is related to a lot of diseases, including muscle pain, nervous changes, vertigo, joint problems or migraines.
Below we are going to explain the primary reasons for which you should consume magnesium every day, and which foods and supplements you can take to obtain the necessary daily dose for your body.
There are very few nutrients that contain the surprising benefits that magnesium does. In fact, it is the fourth most abundant mineral in our body’s cells, after calcium, phosphorus and potassium.
- Helps prevent cartilage degeneration and the appearance of illnesses, like osteoarthritis and joint pain.
- This is the primary mineral that works against muscle discomforts. Taking it will help prevent problems lik cramps, spasms, tingling, numbness, shaking.
- Regulates abnormal heart rhythms.
- Fights high blood pressure.
- Improves some headaches and jaw pains because theses are frequently caused by tension.
- Treats vertigo, which could also be caused by muscle tension in the cervical area.
- Improves difficulty to adapt to light, as well as helps individuals that don’t see lights well at night and those that are hypersensitive to noises.
- Provides energy and fights fatigue, which is why it is recommended during recovery periods and for people who suffer from chronic fatigue, fibromyalgea, or general weakness.
- Returns appetite to those who have lost it.
- Improves nausea and vomiting.
- Regulates constipation, naturally facilitating intestinal movement.
- Fights menstrual cramps.
- Reduces the desire to consume salt and chocolate.
- Regulates the nervous system in cases such as insomnia, anxiety, hyperactivity, restlessness, panic attacks, phobias.
- Helps create collagen, which is fundamental for the skeleton, tendons and cartilage. If you suffer from a lack of collagen you should also keep in mind that vitamin C and protein consumption should be consumed in the same meal.
Foods rich in magnesium
There are a lot of foods that are rich in magnesium, and some may surprise you. Let’s try to include some of them in each meal.
- Cacao: pure dark chocolate has almost 500 milligrams of magnesium in 100 grams.
- Dark leafy greens: Swiss chard, lettuce, spinach
- Fruit: bananas, apricot, avocado, peaches, plums.
- Dry foods: almonds, cashews, oats, walnuts.
- Legumes: beans and lentils
- Grains: whole grain rice, millet, oats
A good way of taking your daily dose of magnesium is by including it each morning in a smoothie with the following ingredients: cacao powder, almond powder, one ripe banana, oatmeal or rice milk, and if you want it a bit sweeter, a bit of honey or brown sugar. Blend well and make this your first food of the day, both for adults as well as children. It is delicious.
If you want to avoid so many calories, or you’re looking for another alternative, you could prepare a salad for every lunch and dinner, that consists of:
- Raw lettuce or spinach leaves
- Lentil sprouts
Dress with olive oil, lemon juice, and if you want, a bit of sea salt or Himalayan salt.
Lentil sprouts can be found in whole food stores or some supermarkets, or you could make them yourself by letting raw lentils set in a bowl, keeping them always slightly moist. Add a bit of water every few hours until after two or three days, you will see it start to sprout. You can then eat it. Sprouting is one way to multiply a seed’s benefits and obtain an extra dose of energy every day.
Chose a magnesium supplement in a pharmacy, herb shop, or diet store, which can be found in several different forms. Some of them are:
- Magnesium Chloride: this has a very bitter taste but is the most highly recommended.
- Magnesium citrate: a better alternative if you suffer from heartburn or you can’t stand the taste of chloride.
- Magnesium sulfate: this form is perfect for relaxing baths, adding it to hot bath water.
How much should I take? The recommended dose is between 300 and 600 milligrams each day orally, spread out three time a day so the body can correctly absorb it.
However, we recommend consulting your physician or therapist before using this treatment.