Why do you need magnesium?
Magnesium is an essential mineral and electrolyte that has a role in various bodily processes, such as:
Top Reasons to Make Magnesium a Priority
- Bone and teeth structure
- DNA replication
- Energy production
- Muscle function
- Nerve function
- RNA and protein synthesis
What are the signs of magnesium deficiency?
Early signs of magnesium deficiency include appetite loss, fatigue, nausea, vomiting, and weakness (: Are you deficient in magnesium? Watch out for these signs.)
As magnesium deficiency progresses, you may experience severe symptoms like:
- Abnormal heart rhythms
- Coronary spasms
- Cramps and muscle contractions
- Hypocalcemia (low calcium levels in the blood)
- Hypokalemia (low potassium levels in the blood)
- Numbness and tingling in the extremities
- Personality changes
Even if you’re not technically magnesium deficient, you can experience side effects like anxiety, insulin resistance, migraines, sugar cravings, and trouble sleeping. To prevent these symptoms, you must follow a balanced diet and consume the magnesium-rich superfoods detailed below.
Take Care of Your Gut Health With Probiotics and Fiber. The bacteria in your gut, collectively called the gut microbiota, are sometimes referred to as the "forgotten organ." These gut bugs are incredibly important for all sorts of health-related aspects. A disruption in the gut bacteria is linked to some of the world's most serious chronic diseases, including obesity. A good way to improve gut health, is to eat probiotic foods (like live yogurt and sauerkraut), take probiotic supplements, and eat plenty of fiber. Fiber functions as fuel for the gut bacteria .
AlmondsA one-ounce serving of almonds or almond butter contains 19 percent of your RDA for magnesium. Almonds also contain six grams of protein and some calcium.
A one-ounce of six Brazil nuts offers 26 percent of your RDA for magnesium. Just make sure you don’t consume one whole serving of Brazil nuts daily.
It’s better to occasionally eat Brazil nuts because they also contain the mineral selenium, which, in smaller doses, is essential for your thyroid health. The ideal serving size is about two Brazil nuts per day.
Cashews offer 20 percent of your RDA for magnesium. The nut also contains 10 percent of your RDA for iron, which you need to prevent fatigue and hair loss.
One ounce of chia seeds contains at least 23 percent of your RDA for magnesium. Chia seeds are also rich in fiber, with about 40 percent of your RDA and plant-based omega-3 fatty acids, making it an excellent ingredient for green smoothies.
HazelnutsHazelnuts contain 11 percent of your RDA for magnesium. The nuts also offer at least 10 percent of your vitamin B6 needs. Vitamin B6 helps keep your immune system and nervous system healthy.
Pili nuts are full of “good” fat, and they only contain a gram of carbs, making them popular among keto dieters. Pili nuts contain 20 percent of your daily value of magnesium.
If You Have Excess Belly Fat, Get Rid of it. Not all body fat is equal. It is mostly the fat in your abdominal cavity, the belly fat, that causes problems. This fat builds up around the organs, and is strongly linked to metabolic disease. Cutting carbs, eating more protein, and eating plenty of fiber are all excellent ways to get rid of belly fat.
Pistachios contain eight percent of your RDA for magnesium. While pistachios are noticeably lower in magnesium than the other nuts and seeds on this list, they’re an essential part of any balanced diet.
Pistachios are a good source of two carotenoid antioxidants: lutein and zeaxanthin. Both are important for your overall eye health.
Pumpkin seedsPepitas (roasted salted pumpkin seeds) are a healthy salad topper, and a one-ounce serving contains 18 percent of your RDA for magnesium. Pepitas also provide 20 percent of your fiber needs along with 11 percent of your RDA for iron.
Analyses reveal 9 in 10 strokes are preventable by addressing lifestyle factors such as high blood pressure, obesity, hyperglycemia, hyperlipidemia, kidney dysfunction, smoking, unhealthy diet and sedentary behavior.11 There's also evidence showing your vitamin D12 and magnesium13 status play a role, and alcohol consumption in middle-age appears to be a significant risk factor.14 As noted in one study:15.
Sunflower seeds may be tiny, but they contain nine percent of your RDA for magnesium.
Sunflower seeds also contain 14 percent of your RDA for zinc. You need zinc to strengthen your immune system, promote wound healing, and DNA synthesis.
Walnuts are affordable, and they’re considered one of the healthiest nuts. They also contain 11 percent of the RDA for magnesium, similar to hazelnuts.
The nuts are also a good source of plant-based omega-3 fatty acids. Walnuts contain more polyphenol antioxidants compared to other nuts.
Take Care of Your Relationships. Track Your Food Intake Every Now and Then. This is important to know how many calories you are eating. It is also essential to make sure that you're getting in enough protein, fiber and micronutrients. Studies show that people who track their food intake in one way or another tend to be more successful at losing weight and sticking to a healthy diet. Basically, anything that increases your awareness of what you are eating is likely to help you succeed.
Taking supplements, following a balanced diet, and eating nutrient-rich nuts and seeds is the best way to prevent magnesium deficiency.