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

Magnesium is the fourth most abundant mineral for overall body health, and it's crucial for your optimal health and biological functions. According to researchers, human beings contain over 3.750 magnesium-binding sites on human proteins.

Magnesium is involved in multiple biochemical body processes, which are vital for proper metabolic functions. Also, over 300 enzymes rely on magnesium to perform well.

Some of the roles of magnesium include:

• Proper bones and teeth formation
• Relaxation of blood vessels
• Muscle and nerve formation
• Regulation of blood sugar and insulin sensitivity
• Creation of ATP (adenosine triphosphate), which is the energy currency of the body

Lack Of Magnesium In Your Body Can Trigger Serious Health Issues

Some magnesium deficiency symptoms include headache, depression, anxiety, migraines, sudden cardiac death, cardiovascular diseases, and even death.

Magnesium is responsible for lowering the damages caused by toxic exposure.

The mineral is essential in the optimization of mitochondria, which helps prevent terminal illnesses such as cancer. It also improves energy levels in your body as well as enhances athletic performance.

The Benefits Of Magnesium For Mitochondria Health

Mitochondria are tiny bacteria-derived organelles that reside inside your body cells. They produce the required energy for all body organs.

And according to medical research, most health issues are caused by mitochondria dysfunction. Thus, it's of great importance to ensure you get the right nutrient proportion for optimal mitochondria performance.

How Much Magnesium Quantity Do You Need?

Some of the excellent sources of magnesium are organic and unprocessed foods. However, the mineral content on these diets depends on the magnesium level in the soil in which the plant was grown.

Apart from consuming food rich in magnesium, some experts recommend taking magnesium supplements. This'll ensure you obtain the optimal mineral quantity in your body.

The Recommended Daily Allowance (RDA) is between 310 to 420 mg per day. The quantity can also depend on your age or sex. However, other researchers recommend taking 600 to 900mg per day to attain optimal health.

According to Dr. Carolyn Dean, the author of 'The Magnesium Miracle,' you should use your intestinal response to determine your ideal dosage. You can start by consuming about 200 mg of oral magnesium citrate every day and increase the dosage gradually until you develop a slightly loose stool.

Common Risks, Symptoms, And Signs Of Magnesium Deficiency

The common factor for magnesium deficiency is consuming processed foods. This's because such a diet doesn't contain chlorophyll molecules.

Magnesium can also be lost through a lack of sleep, stress, alcohol consumption, and the use of prescribed drugs. Magnesium level tends to lower if you're experiencing elevated insulin levels.

Early signs of magnesium deficiency include 'Charlie horses.' This's the muscle spasm that occurs when stretching your legs.

Other signs include loss of appetite, fatigue, weakness, nausea, and vomiting. Severe magnesium deficiency can lead to abnormal heart rate, seizure, tingling, numbness, coronary spasms, and personality changes.

Food Rich In Magnesium

The easiest way to optimize magnesium levels is to increase the intake of dark-green leafy vegetables. Such magnesium sources include:

• Spinach
• Romaine lettuce
• Bok choy
• Collard greens
• Turnip greens
• Broccoli
• Beet greens
• Swiss chard
• Kales
• Brussels sprouts

Other foods high in magnesium include:

• Avocado. A medium one contains 58mg of magnesium
• Fruits and berries, including strawberries, tomato, papaya, watermelon, and raspberries.
• Herbs and spices. They include mustard seed, parsley, coriander, cumin seed, and chives.
• Ra cacao nibs. One ounce of cocoa powder contains 64mg of magnesium.
• Seeds and buts. They include sesame seeds, sunflower seeds, and pumpkin seeds.
• Squash. One cup contains 27mg of magnesium.
• Fatty fish. Mackerel and wild-caught salmon are abundant in the mineral.