Excess intake of magnesium is easily flushed out through urine.weHigh magnesium foods, like other healthy foods, are amazing and beneficial to our health. It should be in our daily meal plan. As the fourth most abundant mineral in our body, we still need to fuel our body with magnesium.
High magnesium foods can create enzymes to promote muscles and nerve function. Magnesium as mineral affects the regulation of blood sugar and blood pressure. Therefore, a decrease in magnesium can create diabetes, hypertension, insulin resistance and other heart diseases.
Even with a healthy diet, you can still experience a deficiency in magnesium. So how will you keep the balance of magnesium in your body?
There are ways to keep magnesium at a reasonable level in your body. One way is eating plenty of high magnesium foods to maintain optimal health at all times. Another thing is magnesium supplements like citrate and oil. You can also do the transdermal magnesium. This process includes applying to your skin to absorb magnesium mineral into the skin. You can use magnesium chloride or sulfate compound.
But, how can you tell you have enough magnesium in your body? The daily recommended magnesium that each needs based on the age and gender of an individual. For instance, infants need 30 mg, and it increases to 75 mg when reaching to 7 to 12 months. For 1 to 3 years old, daily magnesium recommendation is 80 mg. Add some 50 mg for the age of 4 to 8 to have 130 mg.
For 9 to 13 years, you will need 240 mg of magnesium. At the age of 14 to 18, men will need 410 mg and 360 mg for women. Then for 19-30 of years, 400 mg is the recommended daily magnesium for men and 310 mg for women. The daily recommended for 31 years and above is 420 mg for men and 320 mg for women. For pregnant women, the daily recommended is 350 to 360 mg. Then women breastfeeding is 310-320 mg of magnesium daily.
High Magnesium Foods that You May Need
Magnesium is a mineral that we can find in foods like green leafy vegetables, fruits and legumes. When you eat food with high fiber, it will give your daily recommended magnesium.
Here are some of the high magnesium foods. You can have 320 mg recommended daily magnesium for adult women. In some way, you can add these to your recipes and enjoy the rest of the day.
The single-cup cooked spinach will give you a 157 mg. Same serving for swiss chard will provide you with 150 mg and 120 mg for black beans. For mung beans of the same meal will give you 97 mg of magnesium but almond will offer the same amount of magnesium with a quarter cup of serving.
For one large potato, you will get 85 mg. Then an avocado can give you 39 mg and banana with 37 mg.
The importance of high magnesium foods provides optimal health for DNA synthesis. It contributes to muscle contractions, blood pressure regulation, and protein synthesis. Other benefits that we can get from magnesium are insulin metabolism, nerve transmission and reproduction.
Eating of high magnesium foods will maintain the standard level and reduce risks the side effects of deficiency.
Why is Magnesium beneficial?
Let us get to the point, shall we? Magnesium has many benefits to our health. You can start from these practical benefits of eating high magnesium foods.
Keep your Premenstrual Syndrome at Bay
Premenstrual syndrome symptoms occur in women before menstruation begins. Symptoms include mood swings, weight gain and food cravings. Also, you can experience water retention, fatigue, irritability, sore breasts and digestive issues. According to the study, magnesium and vitamin B6, when combined, are significant to control these symptoms.
Promotes Normal Blood Pressure
High magnesium foods can contribute to the promotion of normal blood pressure. Filling your diet with magnesium-rich foods can reduce both systolic and diastolic blood pressure in adults with high blood pressure. You can combine magnesium and potassium in your diet to excrete sodium through urine. So, limit yourself with sodium intake and opt for more omega-3 fatty acids.
Address Inflammation Health Problems
Inflammation is a healthy immune response designed to help protect the body from infection and injury. But chronic inflammation can contribute to health problems and heart diseases.
According to the study, low magnesium intake and low levels of the mineral in the blood were associated with higher levels of markers of inflammation.
High magnesium foods also contain beneficial antioxidants and phytonutrients that can help keep inflammation at bay.
No More Migraines
Migraines are a type of headache disorder characterized by nausea, sensitivity to light and sound, and a throbbing pain around your head.
Low levels of magnesium may contribute to migraines. Then you can alter your condition, and you can add magnesium supplementation to reduce your migraine.
Regulate Blood Sugar Level
Some studies have found that taking a magnesium supplement benefits your blood sugar.
Insulin is the hormone responsible for transporting sugar from the blood to the tissues to be used as fuel. If you always consume lots of carbs and sugar, you will produce more than insulin as your body tries to keep up with it. Over time, sustaining high levels of insulin can cause resistance. It will decrease the ability to transfer glucose which results in high blood sugar.
According to a study, oral magnesium supplementation improved insulin sensitivity and reduced blood sugar levels.
Setting a Good Mood
Magnesium has potent mood-boosting properties and can help fight against depression. Some studies show that low intake of magnesium could be associated with an increased risk of depression. So, the daily consumption of magnesium significantly improves one’s mood.
Magnesium in Skin
When we are stressed or feel under pressure, our levels of cortisol rise. Over time, elevated cortisol can have a significant effect on the skin. High levels of cortisol can cause inflammation to the skin. It can result in conditions like psoriasis, rosacea and eczema even flare-ups.
Eating foods high in magnesium can give radiant skin. But it can also heal the wound. Topical magnesium can support the healing of the scars. It can be beneficial for those with acne and spots.
Also, it can hydrate our skin in the forms of magnesium chloride. Magnesium chloride acts a humectant, an ingredient that draws moisture towards it.
Your Magnesium Supplements
Magnesium supplements come in many forms. But it differs on how long it will be dissolved and absorbed by your gut. Well, you will be the judge of the types of magnesium supplements.
It is the type of magnesium that absorbs by the body and those that can be found in foods. It has mineral bound to different amino acids and restored magnesium levels.
Another type is magnesium combined with citric acid. It has a laxative effect when consumed in high doses. But it improves digestion and prevents constipation.
Magnesium Chloride Oil
We can apply Magnesium type in oil to our skin for our skin’s overall appearance. When you have digestive disorders, magnesium chloride oil gives healthy digestion. It is also used to increase energy and endurance, dull muscle pain and heal wounds or skin irritation.
Magnesium glycinate is highly absorbable compared to other supplements. It is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects.
On the other hand, this type has a high level of absorbability. It can penetrate the mitochondrial membrane. But this is the type is not yet ready.
For these supplements, it has orotic acid. It is also beneficial to the heart.
What are the side effects of these supplements?
When we intake excess of magnesium, it gets easily flushed out through urine. But overdose of magnesium supplements is another story; Overdoses of magnesium is intake over 600 mg. It will cause irregular digestion, resulting in diarrhea.
Magnesium supplements that include magnesium carbonate, chloride, gluconate and oxide can cause digestive issues. One negative effect of too much magnesium supplements is the laxative effect. It causes diarrhea, nausea and abdominal cramping.
What causes magnesium loss in our body?
The types of diet that we have can cause magnesium depletion in our body. Protein diet can cause this imbalance of minerals in our body.
The fat content in foods with high protein reduces the absorption of magnesium. Therefore, you can choose alternatives like fruits, vegetables and whole grains to balance the nutrients and minerals in our body. Choose lean protein if possible so nothing can block the absorption of magnesium to our body.
To increase the rate of magnesium absorption by our body, you can adapt our suggestion below to your daily meal plan. Avoid choosing dietary fiber over whole grains. It may promote health benefits. But, it lowers the absorption of magnesium. Soda or drinks with phosphoric acid will prevent the absorption of magnesium.
Other minerals and vitamins should consume in ratio with magnesium to balance the nutrients in our body. Too much amount of calcium, vitamin D and Zinc will decrease magnesium absorption.
Calcium versus Magnesium: What is the difference?
Since we need other minerals and vitamins, aside from magnesium, we should check the proper intake of each so no nutrients will leave behind. For instance, when it comes to calcium and magnesium, it is crucial to know how these two can be both significant when it comes to bone health.
Calcium is the most abundant mineral that we can find in the body, and most of it is in our bones. It has one of the essential minerals involved in the treatment and prevention of osteoporosis.
There are many forms of calcium supplements available. Calcium must be adequately absorbed by the body to be effective. Make sure you will choose from calcium citrate, calcium lactate, or calcium gluconate. They are the most natural form for most people to absorb. The recommended amount of calcium intake is 1000 mg to 1500 mg per day.
On the other hand, magnesium contributes to increased bone density; It prevents the onset of osteoporosis. Most people do not get enough magnesium in their diets.
Magnesium works closely with calcium. Then it is vital to have an appropriate ratio of both minerals. The ratio should be 2:1, calcium-to-magnesium.
The Art of Taking High Magnesium Foods in our Lifestyle
Indeed, foods with high in magnesium are essential to our body for promotion muscles and nerve function. Like other nutrients, we need to consume an adequate amount of magnesium. However, for more promising results, we should maintain taking the daily recommended doses.
To remind you, prevention at a young age and to eat nutritious foods over time can lead us to be fit and healthy. We can avoid serious health problems. Also, we can learn some ways to improve your eating lifestyle.
Everyone wants to be physically fit and healthy. And to be in good shape, eat high magnesium foods.