Health

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

Magnesium is extremely important for our overall health since it regulates more than 300 enzymes in the body and affects multiple biochemical processes which support the healthy metabolic functions.

It is the fourth the most plentiful mineral in the body, and has the following roles:

  • Form healthy teeth and bones
  • Relaxes the blood vessels
  • Regulates the function of the nerves and muscles
  • Regulates the insulin sensitivity and blood sugar
  • Creates adenosine triphosphate (ATP)

This crucial mineral detoxifies the body as it supports the glutathione synthesis, optimizes mitochondria, energizes the body and boosts athletic performance.

Its oxidative properties depend on the ability of the mitochondrion, an organelle in the cells, to create energy in the cells.

Hence, magnesium deficiency is a serious health issue that leads to a deterioration of many metabolic functions and poses severe health risks, such as depression, migraine, headaches, anxiety, cardiovascular diseases, sudden cardiac death, fibromyalgia, etc.

Magnesium is of great help in the treatment of countless conditions and ailments, including weak bones (osteoporosis), diabetes, attention deficit-hyperactivity disorder (ADHD), premenstrual syndrome (PMS), anxiety, chronic fatigue syndrome (CFS), urinary incontinence, Lyme disease, fibromyalgia, cystic fibrosis, alcoholism, restless leg syndrome, leg cramps at night and during pregnancy, kidney stones, migraine headaches, altitude sickness,  erythromelalgia,  asthma, hay fever, multiple sclerosis, and for preventing hearing loss and cancer.

Modern diets are rich in processed foods and low in vegetables and fruits, which is the main reason for the high number of people deficient in magnesium since mineral is present in chlorophyll molecules.

Moreover, other factors like poor sleep, alcohol abuse, and prescription drug use – statin, antibiotic, fluoride, lead to the low magnesium levels in the body.

Here are the most common symptoms of magnesium deficiency:

  • Nausea
  • Migraine
  • Headaches
  • Muscle spasms
  • Weakness
  • Appetite
  • Personality changes
  • Tingling and numbness in the body
  • Coronary spasm
  • Abnormal heart rhythm

To correct this deficiency and optimize the levels of magnesium in the body, you should increase the intake of the following foods:

  • Spinach
  • Broccoli
  • Swiss Chard
  • Collard Greens
  • Brussels Sprouts
  • Bok Choy
  • Kale
  • Turnip Greens
  • Beet Greens
  • Romaine Lettuce
  • Seeds and nuts
  • Fatty fish
  • Avocados
  • Fruits and berries
  • Raw cacao nib
  • Squash
  • Unsweetened cocoa powder
  • Herbs and spices such as fennel, cumin, parsley, mustard

When it comes to supplementation, you need to make sure you are taking them in an ideal ratio with calcium, vitamin K2, and vitamin D, in order not to distort their balance and raise the risk of strokes and a heart attack. Also, these are the highest doses one should take:

  • 65 mg/day for children ages 1-3
  • 110 mg/day for children ages 4-8
  • 350 mg/day for adults and children ages 9 and up

Here are some interesting magnesium facts you probably didn’t know:

— It is the 8th most abundant element in the Earth’s crust, the 9th most abundant element in the universe, and the 11th most abundant element in our bodies by weight

— It is present in more than 60 minerals on Earth

— High concentrations of magnesium are found in Epsom salt

— A fully grown body of an adult contains 24 grams of it, 60% is found in the skeleton, 39% in the muscle cells, and 1% extracellular.

— It is the third most often used metal, just after iron and aluminum

— It is not found on the Earth as a free element

— It is a strong metal with a silvery-white color

— It is isolated through the electrolysis of magnesium salts in seawater.

— It is found in all cells in living organisms

— China controls over 80% of its production in the world

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