Foods With Magnesium

And signs of magnesium deficiency

Foods with magnesium are an essential part of our daily diet as magnesium is required to assist and number of vital bodily functions.  Magnesium is necessary to prevent the hardening of soft tissues and assists with the formation of bone, among many other things.

One of the most important job magnesium has to do in the body is assist with the function of muscle contraction.  It is present in every muscle cell and is needed to help convert and use the energy required for our muscles to contract and allow us to move.

The Best Foods With Magnesium

  • Avocado
  • Seaweed
  • Whole grains
  • Nuts
  • Seeds
  • Dark green leafy vegetables

Other common foods with magnesium include:

  • Dark green leafy vegetables
  • Blueberries
  • Legumes
  • Pineapple

Why do we need magnesium?

high magnesium foods
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The main health benefits of magnesium include:

  • Energy production, more specifically, activating the enzymes needed for extracting energy from food.
  • The production and reproduction of cells
  • Assists the functions of vitamin B1, vitamin B2 and vitamin B6
  • Protect the arteries from sudden changes in blood pressure
  • Help to reduce and dissolve kidney stones with the help of vitamin B6
  • Maintaining body temperature
  • Nerve transmission
  • Muscle contraction

Magnesium is needed to keep a balanced level of electrolytes in our muscle cells.  Electrolytes such as potassium and sodium contain essential chemical balances that ensure our muscles contract and function efficiently, and magnesium plays a vital role in that balance.  

Poor levels of electrolytes in our muscles and lead to tremors, twitching and muscular cramps.

Research has shown that magnesium may help prevent osteoporosis and cardiovascular disease.  It may also help to reduce cholesterol levels.  

Signs of Magnesium Deficiency

foods with magnesium
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  • Weakness
  • Fatigue
  • Anxiety or nervousness, due to interrupted nerve transmissions
  • Muscle weakness
  • Muscle twitching

Magnesium deficiency is more common on a mild level, especially in people suffering from diabetes.  Low levels of magnesium are also linked with irregular heartbeat and premenstrual syndrome (PMS).

Alcohol consumption, caffeine consumption, diarrhoea and high levels of zinc and vitamin D can cause an increase in the body’s need for magnesium.  

Some of the above symptoms and conditions are all too common, so much so that we often take them for granted, assuming they are normal.  It could be that a simple increase in magnesium containing foods will help control and prevent many of these common symptoms. 

Click back to learn more about other minerals.

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