Menu Monday: Make Magnesium Your Friend

Magnesium: Your Body’s Best Friend

Did you know? Less than 60% of Americans meet the USDA’s 240-420 milligram (based on age) recommendation for magnesium? In fact, many of you go without knowing that you have a deficiency. But your body will let you know that your magnesium levels may be too low. Signs include muscle aches, fatigue, poor memory, anxiety, weakness, dizziness, confusion, respiratory issues, diabetes, acne, eczema, depression, RLS, insomnia, calcium and potassium deficiency, high blood pressure, etc.

 

pexels-photo-89236

 

To ensure you are getting enough magnesium, try incorporating the right foods in your daily routine:

  1. Beans: 1 cup cooked has 120mg
  2. Dark leafy greens: 1 cup spinach has 156mg
  3. Avocado: 1 medium size has 58mg
  4. Bananas: 1 medium size has 33mg
  5. Fish: 4oz. Of Salmon has 138mg
  6. Figs: ½ cup has 50mg
  7. Cashews: ¼ cup has 116mg
  8. Oatmeal: 1 cup cooked has 61mg
  9. Broccoli: ½ cup cooked has 51mg
  10. Dark Chocolate: 1 medium square has 95mg

 

Other foods with magnesium include potatoes, tofu, squash, corn, seeds, tomatoes, red meat, peanut butter, artichokes and more. Having adequate magnesium intake may make you feel like you have more energy and less pain. It can also improve dental and bone health, decrease stress, alleviate skin issues, help repair muscles and reduce high blood pressure.  

Magnesium supplements can be another good way to get the benefits of improved magnesium intake. Similarly, the application of oil has also increased over the years due to the quick absorption rate through the skin.

Whether you get magnesium through your foods, a supplement or oil, consider that this may be the mineral to cure your recent winter blues!

 

 

– CASEY EDMONDS, CHC

facebook-logo  twitter-logo-silhouette  linkedin-logo