Hey, in this article I’m going to be talking about the many benefits of magnesium and how to get more magnesium-rich foods in your diet every single day. Magnesium is probably one of the most important minerals in your body and it’s critical for so many things as we’re about to talk about.
The Many Benefits of Magnesium
1. Increases Your Energy levels.
If you’re a person with low energy, it could be you’re deficient in probably one of two things, either magnesium or B vitamins. You need to get magnesium and B vitamins in your diet to really help improve your overall energy levels.
In fact, magnesium’s responsible for more than 300 different cellular functions in your body, so it’s essential to living. You got to have plenty of magnesium.
2. It calms your nerves.
It’s actually known as the body’s relaxation mineral. If you feel anxiety or stressed-out, simply taking magnesium can help calm your body and support your nervous system by helping balance out that parasympathetic and sympathetic nerve system. Magnesium is very calming.
3. Improve sleep, including insomnia.
If you are a person that has trouble falling asleep or staying asleep, it could be due to a magnesium deficiency. So doing some magnesium, about 500 milligrams right before bed, is a great natural sleep remedy.
What I like to do or recommend my patients do, take 500 milligrams of magnesium and then rub on some lavender oil. Maybe even do a cup of chamomile tea. That one, two, three punch is great for improving your overall sleep.
4. It can help ease constipation.
I’ve taken care of thousands of patients with inflammatory bowel disease and digestive issues, including constipation, and I would say that magnesium is the number one remedy that can help that. Very similar, 500 milligrams once to twice daily can help, along with doing some oil such as flax oil, probiotics, and certain foods to help lubricate the colon, like figs can be great for easing constipation.
5. It relieves muscle aches.
If you’re a person, whether it be an athlete or non-athlete, and you’re getting muscle cramping or muscle aches, that can be due to a magnesium deficiency, also sometimes potassium. You want to make sure you’re getting more of those hydrating foods. In fact, you may not know this, magnesium is known as one of your body’s main electrolytes, so you got to have it for hydration and for fighting muscle aches. 6. It also helps regulate absorption of other nutrients in your body.
In fact, I’ll talk about this in a little bit. In order to properly absorb calcium, you also need magnesium for the health of your bones. So again, magnesium is even critical for absorbing and regulating other nutrients in the body.
7. It supports the health of your heart.
Fifty percent of Americans at some point in their life come down with heart disease. In fact, heart disease is up there with cancer. Those are the number one and number two killers in America today. The good news is magnesium helps reduce blood pressure or balance blood pressure. It’s also even been shown to be good for arrhythmias. It helps relax your smooth muscle, which is what your blood vessels are, so it really helps relax the heart, your cardiovascular system. Magnesium is absolutely one of the top supplements somebody could take to reduce the risk of a stroke, a heart attack, also helping with arrhythmias. But most importantly or most commonly, it’s used as a natural treatment for high blood pressure and overall, just helps the health of the heart.
8. Prevents migraine headaches.
A number of people struggle with both migraine headaches along with tension headaches. Magnesium is a good natural remedy for both. It works for prevention of migraines as well as a great natural treatment for tension headaches.
9. It improves bone health.
Calcium has gotten so much press over the years. Here’s the truth.
Magnesium is just as important when it comes to your bone health because here’s the truth, you’re not going to absorb near as much calcium if you don’t have the proper levels of magnesium in your diet.
How to get more magnesium-rich foods
So now let’s dive in.
I want to go through really practically, the top ways to get magnesium in your diet and the most magnesium-rich foods right now.
– Spinach. We know spinach is an incredible super food, high in vitamin A, lutein, zeaxanthin, and also very high in magnesium as well as calcium. Doing a spinach salad or sautéing some spinach with some garlic, coconut oil, and sea salt, a great natural side dish.
– Chard, similar thing. I love cooking up some chard in some coconut oil. Very similar with spinach.
– Pumpkin seeds are very high in magnesium. You can make a natural trail mix with pumpkin seeds, maybe some raisins with pumpkin seeds, or throwing some pumpkin seeds in a smoothie or making it part of a cereal or snack. Great way to get those in your diet.
– Yoghurt or kefir, both high in calcium and magnesium. I recommend when buying yoghurt and kefir you buy certified organic and grass fed whenever possible.
– Almonds. This would also include almond butter. Again, great as part of a natural snack mix using almond milk or an almond butter with,
– Apples or celery, a great magnesium-rich snack.
– Black beans are also very high in magnesium.
– These are great doing as part of a chicken dish or a side item in a meal.
– Avocado. Whether you’re just doing the straight avocado, I love doing avocados and burgers or making homemade guacamole. The great thing about avocados is they’re also high in the mineral potassium, so really one of nature’s greatest electrolyte-rich foods. It’s great for, especially, your heart health.
Figs here as well, I mentioned earlier. These are very, very good for constipation. They’re good for overall bowel health, they’re very high in antioxidants but also one of the most magnesium-rich foods available today.
– Dark chocolate is a magnesium powerhouse. Now listen, not milk chocolate. You’re going to be getting a great dose of magnesium along with some bitter antioxidants that have also been shown to be good for the heart.
– Bananas. We know bananas are very high in both potassium and magnesium, another great electrolyte-rich super food.
Let me give you a reminder.
Here are nine major benefits of magnesium. Again, increases energy, calms your nerves, improves sleep, can help with bowel health and constipation, relieves muscle aches.
I would include in this people that have restless leg syndrome at night, magnesium is a great natural remedy. Regulates nutrients and actually improves the absorption of nutrients like calcium and phosphorous in your diet. Supports your heart, reducing or balancing blood pressure.
Can prevent migraine and headaches, improves bone health, and this is just scratching the surface.