Magnesium is a valuable mineral to the human body, but it is not a nutrient you usually hear about. Unfortunately, because of this lack of information about the mineral, many people come out as magnesium-deficient. In fact, in the United States, 80% of the population does not have enough magnesium in their bodies. The consequences to the health of those who have this mineral deficiency are quite significant.
Health Benefits of Magnesium
Magnesium is essential as it supports a number of functions in the body. It is found in more than 3,700 sites in the body in which it binds with protein. This indicates that this mineral is indeed a necessity in our system. Researchers who studied the benefits of the mineral have found that magnesium can do the following:
• Help prevent cardiac arrest and heart attacks
• Reduce the risk of stroke
• Promote proper functions of the bowel
• Regulate blood sugar levels
• Decrease instances of migraine
• Slow down the process of aging
• Increase your lifespan
Those who need more of the mineral will experience the following signs:
• Changes in personality
• Abnormal heart beating
• Coronary spasms
• Muscle cramps and contractions
• Tingling and numbness
• Frequent headaches
• Fatigue and weakness
• Nausea and vomiting
• Loss of appetite
While there are magnesium supplements that you can buy in the pharmaceutical stores, nothing beats getting the mineral the natural way. Thankfully, there are a ton of good options that you will like, which contain high amounts of magnesium. Among them include:
1. Almonds: This contains more than a hundred grams of the mineral in just a quarter cup of serving. Almonds also have protein, vitamin E, and omega 3-fatty acids.
2. Bananas: These yellow fruits are best known for their high potassium content. Potassium is a mineral that helps control hypertension. But bananas are also high in magnesium with 33 mg of it, along with good carbs that can give you energy.
3. Dark Greens: Anything from Swiss chards to kale to spinach, magnesium is found in these dark green leafy veggies. Plus, they are all packed with fiber and other vitamins and minerals that are naturally good for you.
4. Oatmeal: If this is one of your favorite breakfast meals, you’re supplying yourself with fiber and carbs. A cup of oatmeal contains almost 58 mg of magnesium.
5. Tofu: A source of protein among vegetarians, tofu also has ample amounts of magnesium. Half a cup of tofu can give you 37 mg of the mineral, along with protein and iron.
Other sources include flaxseed, almond butter, sweet and dried whey, dried basil, and dried pumpkin seeds. With a number of foods high in the mineral, it should be easy to fight magnesium deficiency.