Being deficient in magnesium and other minerals cand affect your health. Here are fifteen reasons why you should be consuming magnesium daily.
Last update: 21 March, 2019
Consuming magnesium daily is super important for your 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 be consuming magnesium daily, 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.
This is the primary mineral that works against muscle discomforts. Taking it will help prevent problems like cramps, spasms, tingling, numbness, shaking.
Regulates abnormal heart rhythms.
Fights high blood pressure.
Improves headaches and jaw pains because these 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, fibromyalgia or general weakness.
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 taken into consideration.
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
Seeds
Grains: whole grain rice, millet, oats
Potatoes
Pumpkin
Two basic recipes
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.
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
Avocado
Tomato
Walnuts
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 putting 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.
Magnesium supplements
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.
Mg. sulfate: this form is perfect for relaxing baths, adding it into the bath water.
How much should I take? The recommended dose is between 300 and 600 milligrams each day orally, spread it out three times a day so the body can correctly absorb it.
However, we recommend consulting your physician or therapist before using this treatment and consuming magnesium daily.
Photos courtesy of diekatrin, Foodmayhem.com, and sweetbeetandgreenbean.
