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

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Magnesium is probably the main ingredient in maintaining a well overall health. It is the 4th most abundant mineral in the body and there have been found over 3,750 magnesium-binding sites on human proteins in our bodies, too.

A little above 300 enzymes take use of the Mg for optimal function. This shows us that it is crucial for all of the biochemical processes, which make a proper metabolic function.

This includes:

– Proper formation of bones and teeth
– Regulation of blood sugar and insulin sensitivity
– Creation of ATP (adenosine triphosphate)
– Relaxation of blood vessels
– Muscle and nerve function

Lack of Magnesium Can Trigger Serious Health Problems

Not having enough cellular magnesium can result in deterioration of cellular metabolic function and can be dangerous for the health.

Anxiety and depression, severe headaches, cardiovascular disease, sudden cardiac death, fibromyalgia, and death from all causes are all included in the greater risks.

Magnesium helps in the complete detox of your body and the synthesis of glutathione as well.

Magnesium has a big role in optimization of mitochondria, which can enable cancer prevention and improve the energy and athletic skills as well.

The Importance of Magnesium for Mitochondrial Health

Mitochondria represent organelles that are contained in the cells. All organs need a certain amount of energy in order to have a normal function, and the energy, known as ATP, is produced in the mitochondria.

It is proved that a large number of health issues stem from mitochondrial dysfunction, so getting the precursors and nutrients that the mitochondria needs is of great importance, in physical health and stopping some illnesses.

As the mitochondrial researcher Rhonda Patrick, Ph.D. implies, magnesium is of great importance for the mitochondrial health, mainly due to the oxidative capacity which depends on the ability of the mitochondria for production of energy inside the cells.

How Much Magnesium Do You Need?

Around 100 years ago, people received nearly 500 mg of magnesium everyday nutrition, because of the better quality of the soil in which their food was grown. These days, we only get about 150-300 mg every day from our nutrition.

The RDA is around 310-420 mg daily, depending on age and sex, and a research has found 600-900 mg is sufficient for maximum health.

As Dr. Carolyn Dean says, the intestinal reaction can be used as a marker for the right dose. You should start by taking 200 mg of magnesium citrate every day and gradually increase the dose until you experience loose stools.

Magnesium threonine is one of the best magnesium supplement. It is the best in penetrating cell membranes, including the mitochondria and blood-brain barrier.

Risk Factors, Signs and Symptoms of Magnesium Deficiency

By feeding yourself with a heavily processed diet, you increase the risk for magnesium deficiency as magnesium is found within the chlorophyll molecule. It doesn’t mean that if you eat leafy greens and other magnesium-dense foods occasionally that you are doing a lot of benefit for your body.

Magnesium levels can be decreased by insomnia, certain medicines (fluoride, statins, antibiotics), too much stress, and drinking alcohol.

All of these factors are seen with a number of Americans, precisely around 50-80% of Americans suffer from Magnesium deficiency.

The symptoms of magnesium deficiency are muscle spasms, migraines, headaches, fatigue, weakness, nausea, vomiting, and loss of appetite. It can also be chronical and lead to discomforts like seizures, numbness, tingling, abnormal heart rhythms, coronary spasms, and changes in personality.

What Are the Foods High in Magnesium?


By eating dark-green leafy veggies you will certainly boost your magnesium levels and keep them healthy. By juicing these you get a completely safe and useful drink!

The leafy greens which have the most magnesium are:

Other foods that are particularly rich in magnesium include:

  • Raw cacao nibs and/or unsweetened cocoa powder
  • Avocados
  • Fruits and berries
  • Squash
  • Seeds and nuts
  • Herbs and spices (cumin, parsley, mustard seeds, fennel)
  • Fatty fish

When Supplementing, Balance Your Magnesium with Calcium, Vitamin K2, and D

If you decide to take supplements, you have to understand how they work.

Like for example, it is crucially important to learn how to balance magnesium, calcium, vitamin K2, and vitamin D.

All of these work in synergy and by changing the balance you increase the risk of stroke, heart attacks, and vitamin D toxicity.

The best ratio between magnesium and calcium is 1:1. Notice that the need for supplemental magnesium might be two times greater than calcium given that you are likely to get more calcium from your diet.

As Dr. Kate Rheaume-Bleue implies, for every 1,000 IU’s of vitamin D you take, you need about 100 micrograms (mcg) of K2.

When it comes to vitamin D intake, you should test your vitamin D level two times a year so you can come up with the right dose you need.

Read other related posts:

1. 32 Signs You Immediately Need More Magnesium (And How To Get It)

2. 20 Signs Your Body is Too Acidic and 10 Ways To Quickly Alkalize It

3. Moringa (Malunggay) Tree Is Called “The Miracle Tree Of Life” Because Of Its Countless Health Benefits!


Source: Time For Natural Care | Best Healthy Guide

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