Are You Magnesium Deficient?
Magnesium is the fourth most abundant mineral in the body and affects many enzyme systems. Not only does it play a main role in almost every bodily process, but low levels are tied to chronic conditions such as Alzheimer’s, diabetes, heart disease and bone-related issues.
Benefits & Deficiency
There are more than 300 reactions in the body that magnesium is involved in, and many more body systems it is required for. By maintaining healthy levels of magnesium, you are supporting many functions including reproduction, blood pressure regulation, DNA synthesis and insulin metabolism.
The effects of extreme loss of magnesium and low intake are loss of appetite, vomiting, fatigue and weakness. As magnesium deficiency progresses and gets worse it can lead to numbness, tingling, coronary spasms, seizures, abnormal heart rhythms and personality changes.
Why Are You Low in Magnesium?
There are a number of things that can lead to low magnesium levels. The main causes are poor nutrition, stress, soil mineral depletion, chronic gut problems, and medications, such as antibiotics and diuretics. In addition, people who have a liver disorder, frequent vomiting and diarrhea, heart failure and kidney dysfunction, are most at risk for magnesium deficiency.
There are many foods that are naturally high in magnesium, that are easy to incorporate into your diet.
Natural magnesium sources do not need to be limited, however, if you are taking a magnesium supplement it is recommended for men to consume between 400 mg per day, while women should consume 300 mg per day. Consult with your health care practitioner to determine the correct form and dosage of magnesium supplementation.
Spinach, 1 cup: 157 mg
Swiss chard, 1 cup: 154 mg
Dark chocolate, 1 square: 95 mg
Pumpkin seeds, ⅛ cup: 92 mg
Almonds, 1 ounce: 80 mg
Cashews, 1 ounce: 74 mg
Black beans, ½ cup: 60 mg
Avocado, 1 medium: 58 mg
Salmon, 1 fillet: 53 mg
Figs, ½ cup: 50 mg
Banana, 1 medium: 32 mg
Tofu, 1/2 cup: 37 mg
Flax seeds, 1 tbsp: 40 mg
