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

The key to a proper biological function and good health is nothing but maintaining the levels of magnesium. It is the fourth most important mineral in our body, and also there are more than 3,750 sites that are bind to magnesium on the proteins in our body.

It is very needed because more than 300 enzymes in our body are relying on magnesium for our general health. Therefore, this makes it one of the most important ingredient for our well-being and most of our biochemical processes, processes that are connected to our metabolic system. Such as:

  • Nerve and muscle function
  • Relaxation of our blood vessels
  • Regulation of insulin sensitivity and our blood usgar
  • Proper formation of teeth and bones
  • Creation of adenosine triphosphate (ATP)

Very serious health problems may occur, if you are in lack of magnesium

The lack of magnesium can lead to many health issues, such as deterioration of our cellular metabolic functions, which is the issue that leads to more serious diseases.

Therefore, this may lead to depression, cardiovascular diseases, migraine headaches, anxiety, fibromyalgia, sudden cardiac death, and many other diseases that may be deadly to us.

Also this ingredients is very needed for detoxification process of our body, and for our synthesis of glutathione.

For the optimization of mitochondria, the magnesium is also needed, because it is able to prevent from cancer diseases, and energy performance and general athletic.

Mitochondrial Health Depends on Magnesium

The small organelles among our cells, are called mitochondria. For every organ in our body, to function properly, energy is required. This energy is also known as ATP (we mentioned before), and it can only be produced by the mitochondria.

According to many studies, mitochondrial dysfunction can lead to numerous health issues and diseases. Therefore, it is very important to supply the mitochondria with the nutrients and precursors they need if you want to maintain your health in a top form. Also this will prevent form a lot of diseases and exercise performance.

Magnesium is playing one of the most important roles for our mitochondrial health, mostly because our oxidative capacity is depending on the energy that is produced in the cells by mitochondria.

The Proper Amount of Magnesium You Need

Not more than a century ago, people used to receive around 500 mg of magnesium on daily basis only from the foods they consumed, and today people are only getting around 150 to 300 mg from their daily diets.

The recommended daily dose for magnesium is not less than 310 mg and not more than 420 mg, all of that depends on the sex and age. But there are some scientists who recommend everybody to take about 600 to 900 mg if magnesium if they desire to keep their health in a good shape.

The reaction we get from our intestine, can be the right dose for us, said Dr. Carolyn Dean. You can start with 200 mg of magnesium on daily basis and then you can increase it every day, at the moment when you start to experience loose stools, you just want to take a little bit less than that amount on daily basis.

If you are willing to take some magnesium supplements, the magnesium threonate is the best option for you. That supplement, successfully penetrates our cell membranes, including our blood-brain barrier and the mitochondria as well.

Symptoms and Signs of Magnesium Deficiency, and Risk Factors

Mostly the magnesium levels in our body are decreased from eating a very processed diet, because the magnesium turns into chlorophyll molecules. If you are not eating green leafy veggies that are very rich with magnesium very often, you are very likely to be in lack of magnesium, and you are not getting the proper amount of magnesium that your body requires from your diet.

Magnesium deficiency can be also caused from, prescribed drugs (statins, fluoride, antibiotics), lack of sleep and too much alcohol. Therefore, it is no surprise why 70% of the U.S population is in lack of magnesium, of course they don’t sleep enough, of course they use prescribed drugs, and mostly they drink more than they should.

You can see the signs that your body sends you when it is in lack of magnesium, the most common signs are headaches, weakness, muscle spasms, fatigue, migraines, loss of appetite, nausea, and vomiting. If your body’s magnesium levels are critically low, this may lead to some very serious diseases such as, abnormal heart rhythms, personality changes, coronary spasms, tingling, numbness, and seizures.

Which foods are rich with Magnesium?

The best way to elevate your magnesium levels is to eat a lot of dark-green leafy vegetables, this will also improve your health in general. Also you can blend or juice these green veggies and drink them. The leafy dark-green veggies that are the richest sources of magnesium include:

  • Swiss Chard
  • Beet Greens
  • Collard Greens
  • Turnip Greens
  • Bok Choy
  • Kale
  • Spinach
  • Broccoli
  • Brussel Sprouts
  • Romaine Lettuce

There are also some other foods that are high in magnesium, such as:

  • Avocados
  • Squash
  • Berries and fruits
  • Raw cacao nibs and unsweetened cocoa powder
  • Fatty fish
  • Spices and herbs (parsley, fennel, cumin, mustard seeds)
  • Nuts and seeds

When you are taking supplements, You can Balance your Magnesium Levels with Vitamin K2 and D, and Calcium

When you are taking supplements, you need to know how all of the nutrients react to each other and how they interact between them.

Therefore, you want to keep a good balance between vitamin K2 and D, with calcium and magnesium. If these nutrients that work in synergy, get imbalanced in any way, there are risks that are elevated for certain issues and diseases such as, increased risk of heart attacks, stroke and toxicity from vitamin D.

  • While you are taking supplements to maintain the levels of magnesium and calcium, the best ratio for them is 1:1. Be very aware that the need for calcium might be two times lower than the need for magnesium, because you intake a lot of calcium through your diet.
  • 100 mcg (micro-grams) of vitamin K2 are needed for every 1000 IU’s of vitamin D you intake, told Dr. Kate Rheaumae-Bleue.
  • To maintain your levels of vitamin D, it is recommended to test those levels twice more often, that way you will find out how much vitamin D you need to intake on daily basis.

Sources:

ncbi.nlm.nih.gov
ncbi.nlm.nih.gov
ods.od.nih.gov

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