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Magnesium…It Matters

on Feb 1, 2017 in Cancer prevention, General Wellness, Nutrition

magnesium-rich-foods1Magnesium is the 4th most abundant mineral in your body and it is vital for over three hundred different metabolic functions that your body needs to perform every day.  Magnesium is an electrolyte that helps with blood glucose and blood pressure control, regulates protein synthesis and Vitamin D metabolism in addition to many other functions including sleep, digestion, bone health and heart function. It is estimated that 75% of the U.S. population does not meet the recommended daily intake of 310 to 420 mg.  Low levels of magnesium in your diet can create a wide variety of symptoms throughout your body, making diagnosis and treatment elusive.

  • Depression
  • Chronic fatigue syndrome
  • ADHD
  • Epilepsy
  • Parkinson’s disease
  • Sleep problems
  • Migraine
  • Cluster headaches
  • Osteoporosis
  • Premenstrual syndrome
  • Chest pain (angina)
  • Cardiac arrhythmias
  • Coronary artery disease and atherosclerosis
  • Hypertension
  • Type II diabetes
  • Asthma

Here are the top magnesium rich foods, try to eat 2 or 3 of them everyday.

Spinach — 1 cup: 157 milligrams (40% DV)

Chard — 1 cup: 154 milligrams (38% DV)

Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)

Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)

Almonds — 1 ounce: 80 milligrams (20% DV)

Black Beans — ½ cup: 60 milligrams (15% DV)

Avocado — 1 medium: 58 milligrams  (15% DV)

Figs — ½ cup: 50 milligrams (13% DV)

Dark Chocolate — 1 square: 95 milligrams (24% DV)

Banana — 1 medium: 32 milligrams (8% DV)