7 Foods That Increase Your Magnesium
Magnesium is essential for normal operation and desarrolo. More than 300 enzymes need sufiente magnesiio to function normally. Magnesium deficiency triggers various health problems that manifest themselves in migraines, depression and anxiety.Maintaining balanced levels of magnesium, prevents diseases and enhancing athletic performance
Foods rich in magnesium, such as spinach, Swiss chard, turnip greens, beet greens, collard greens, broccoli, Brussels sprouts, kale, Chinese cabbage, romaine lettuce, among others helps mantenir the rich cellular balance in this mineral.
To achieve a proper balance is necessary to know how much magnesium you should consume. The recommended daily allowance (RDA) is 310 and 420 mg per day, taking into account age and gender, although some researchers believe that for optimal health are needed from 600 to 900 mgr a day. Personally, I recommend a minimum of 500 mg per day
Organic foods raw and harvested in nutrient-rich soil guarantee a high magnesium content although some experts say most of the lands are depleted and the lack of nutrients you need to consume magnesium supplement to cover the recommended daily amount.
These supplements help increase energy levels, such as the threonate magnesium readily crosses the cell membrane and mitochondria, increasing energy levels and the blood-brain barrier enhancing memory, in the case of headaches or migraine, it is also a good choice, ensuring also consume vitamin B12 and Coenzyme Q10.
Magnesium deficiency leads to present easy to identify symptoms, such as cramps (muscle spasms by stretching the legs), headache or migraine, loss of appetite, nausea and vomiting, fatigue or weakness. The risk factors for some magnesium deficiency are: fibromyalgia, heart disease, sudden cardiac death and even death from all causes.
The consumption of processed foods contributes to decreased magnesium in the body because, while processing plants lose their properties, because magnesium is found in the center of the chlorophyll molecule. . It is recommended frequent consumption of green vegetables Other factors that help reduce the magnesium in the body are :
- Lack of sleep
- Alcohol consume
- Use of drugs (especially diuretics, statins, drugs containing fluoride and fluoride, as fluoroquinolone antibiotics) and tends to decrease in the presence of elevated levels of insulin medication.
- It is important to keep controlled the level of magnesium but not easy, because laboratory tests may not give an accurate result because the most magnesium is found around the bones and soft tissues. Only 1% is in blood. Some specialized laboratories can provide a more reasonable levels of magnesium making a red blood cell count result.
- To optimize the levels of magnesium in the body and have a better quality of life, consumption of vegetable juices, vegetables is recommended with dark green leaves, salad greens, such as spinach, Swiss chard, turnip greens, beet greens, collard greens, broccoli, Brussels sprouts, kale, Chinese cabbage, Cos.
- Aguacate . Half an avocado contains about 58 mg of magnesium, healthier fats and fiber and other vitamins.
- Cocoa beans or unsweetened cocoa powder . One ounce (28 grams) or raw cocoa beans contain about 64 milligrams of magnesium.
- Seeds and nuts . Pumpkin seeds, sesame and sunflower are among the highest, with an estimated 48%, 32% and 28% RDA of magnesium per quarter cup respectively.
- Oily fish . Half a fillet (178 grams) of salmon can provide about 53 grams of magnesium, which is equivalent to approximately 13% of the RDA.
- Butternut squash . A cup of winter squash provides about 27 grams of magnesium;almost 7% of its CDR.
- Herbs and spices . Herbs and spices contain many nutrients in a small package and among these are magnesium. Some of the most magnesium - rich varieties are coriander, green onions, cumin seeds, parsley, mustard seeds, fennel, basil and clove.
- Fruits and berries . In the first places by their level of magnesium they are: papaya, raspberries, tomatoes, grapefruit, strawberries and watermelon. For example, a medium papaya can provide almost 58 grams of magnesium.
- By consuming the nutrients in balanced natural foods we can achieve a proper ratio of magnesium to calcium, vitamin K2 and D, as these four nutrients work together to achieve optimal health.
- It is therefore important that taking supplemental magnesium, calcium, vitamin K2 and vitamin D should maintain the right balance between them because their misuse could have consequences as in the case of calcium has been linked to increased risk of heart attacks and strokes brain, in other cases some people suffer from vitamin D toxicity
- Unfortunately not yet known exactly the ideal rates between nutrients but with medical guidance and performing tests of special laboratories could check the levels of each nutrient, so the physician can prescribe individually, according to need, age and gender the necessary supplements magnesium, calcium, vitamin K2 and vitamin D.
- When decay magnesium levels by any of the factors previously mentioned, that is, poor diet, aging, stress, lack of sleep, alcohol consumption, insulin resistance and diabetes, use of prescription drugs, an unbalanced intestinal microbiome, poor renal function and others, we give the following recommendations:
- Eating foods high in magnesium , such as vegetable juices, green salads and dark leafy vegetables.
- Decrease consumption of processed foods , otherwise, consider consuming magnesium supplement. For more benefit keep a proper balance between magnesium, calcium, vitamin K2 and vitamin D.
- Periodic medical assessment which they conduct special tests to check levels of magnesium, calcium, vitamin K2 and vitamin D.
- Reduce stress by exercising , not drinking alcohol excessively, sleep at least 8 hours to maintain optimal health and quality of life.