We’ve all heard about the importance of vitamin D. But did you know that magnesium is required for the activation of vitamin D plus more than 300 other biochemical processes in the body? It is the fourth most abundant mineral in our body, and when we don’t have enough, it can spell trouble. The cardiovascular system, kidney and liver, muscles, calcium levels, blood sugar levels, joint and ligament flexibility, and mitochondrial function all require a healthy magnesium level. The affects of stress are also reduced with adequate amounts of magnesium. Dr. Norman Shealy, M.D., Ph.D. is an American neurosurgeon and a pioneer in pain medicine. He says, “Every known illness is associated with a magnesium deficiency.”
The biggest things that drain magnesium levels include blood sugar imbalances and chronic stress. A nice way to increase your magnesium levels and reduce stress is by taking an Epsom salt foot bath or full body bath. The magnesium in the salts will help relax your muscles and your mind. An added benefit is that the sulfates in Epsom salt will assist the body in flushing out toxins, which is always a good thing.
Consuming magnesium rich foods in your daily diet can help you in a multitude of ways. Below are some magnesium rich foods and their benefits. Eat some at every meal, and even more when you are under stress, to keep your body at a healthy magnesium level.
Spinach and Swiss Chard
Dark leafy greens and are some of the richest sources of dietary magnesium and provide many other health benefits. Spinach is anti-inflammatory, and is a fiber rich food loaded with nutrients like magnesium, folate, potassium and vitamin B6. Eat it as a side dish, in salads, add it to smoothies, use it in fresh juices and incorporate in almost any dish like omelets and soups. Other green vegetables like Swiss chard also provide magnesium. Magnesium is used by the body to buffer the pH of the body from the effects of acidic foods. Increasing dietary magnesium levels is critical to this pH balancing process because it prevents the minerals in bones from being used to perform this buffering effect. Other magnesium containing greens include arugula, turnip greens, kale, mustard greens, collard greens, and romaine lettuce.
Avocados
Avocados provide healthy fat along with magnesium and other nutrients like B-complex vitamins, vitamins A, C, E, K. Just a half an avocado contains 20mg of magnesium. Besides providing nutrients, avocados contain beta-sitosterol which can help lower LDL (bad cholesterol) and raise HDL (good cholesterol). Along with all the other benefits and helping you maintain a healthy magnesium level, avocados also contain glutathione, which is known by some as the “master” anti-oxidant, and all nine of the essential amino acids. With the popularity of avocados as a healthy food on the rise, clever recipes are everywhere for puddings, dips, and smoothies. Not to mention just slicing them and putting them on salads, eggs, bread (avocado toast), and sandwiches.
Pumpkin Seeds, Chia Seeds, and Nuts
Pumpkin seeds contain many helpful nutrients including magnesium, tryptophan, and omega-3 fats. Another benefit of magnesium is that it acts as a natural muscle relaxant including in the gut and bowels. Try chewing on some pumpkin seeds during times of high stress and it just may relieve any symptoms of constipation you may be experiencing. A Chia seed is a nutrient dense tiny seed that contains magnesium, in addition to being an energy booster. It is a super food that contains vitamins and minerals, protein, dietary fiber, omega-3 fats, and a rich source of antioxidants. Dr. Josh Axe recommends soaking them because: “One, this makes it much easier to digest, and two, your body can then access the dense nutrients inside the seeds.”
Brazil nuts, cashews, and almonds are some of the nuts containing the highest amounts of magnesium. This is important because magnesium also helps to preserve bone density, support cardiovascular health and regulate blood sugar levels. The magnesium in nuts increases testosterone levels aiding in strength, muscle recovery and protein synthesis which is important for metabolism. There have been many studies done on these three nuts in particular, that show a wide range of health benefits. Remember though, even they contain healthy fats, they are high in calories. This may not be an issue if you are substituting nuts for some other unhealthy snack.
Sea Vegetables
Known for the deep chlorophyll rich color, sea vegetables are also one of the top magnesium rich foods. The combination of chlorophyll and magnesium prevent the toxic accumulation of carcinogens in the nervous system while boosting nerve and brain function. Try incorporating seaweeds like dulse, nori and kelp into your diet to support your immune defenses and maintain a healthy magnesium level. Kelp is one of the top magnesium rich foods with 121 mg of magnesium in 100 grams of kelp. Spirulina and chlorella also fall in this category. Health food stores are providing more and more sea vegetable based snacks and spices like Bragg’s Organic Sea Kelp Delight Seasoning, Herbamare Organic Sea Salt Seasoning and a variety of grab and go products by SeaSnax.
Unrefined Salts
Regular table salt can be toxic and can inhibit the proper absorption of magnesium into the body. Unrefined salts from sea deposits provide vital trace minerals and help you maintain a healthy magnesium level. Examples include Celtic Sea Salt, Himalayan Pink Salt and Redmond’s Real Salt. The purity of sea salts makes them a great dietary source of magnesium for improving electrolyte balance. They also contains nutrients like iodine, manganese, zinc, and potassium. One way to ingest them is by adding a pinch of sea salt into your water following an intense workout or extended period of sweating. This will help you to stabilize your electrolyte imbalance and prevent magnesium deficiency.
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