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Do your health issues stem from a magnesium deficiency? 

Magnesium is one of the most important minerals in the body. It’s essential for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones. Over 90% of Americans do not meet their recommended intake of magnesium. (1) Take a look at the signs of magnesium deficiency as well as 16 magnesium-rich foods below. 

Signs of magnesium deficiency

  • Muscle twitches and cramps
  • Chocolate cravings
  • Mental disorders: anxiety, mental numbness & lack of emotion, delirium and depression
  • ADHD
  • Fatigue and muscle weakness
  • Difficult sleeping / Insomnia
  • Constipation
  • High blood pressure
  • Asthma
  • Headaches and migraines
  • Irregular heartbeat
  • Acid reflux, (2) 

Adequate intake in adults (3)

Adult males : 400-420mg

Adult females : 310-320mg

For those with a more severe deficiency, magnesium supplements and magnesium oil are options as well. 

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  • Spinach, cooked (157 mg per cup)
  • Swiss chard, cooked (150 mg per cup)
  • Quinoa, cooked (118 mg per cup)
  • Sunflower seeds (114 mg per 1/4 cup)
  • Edamame, cooked (99 mg per cup)
  • Pumpkin seeds, dried (98mg 1/8 cup)
  • Dark chocolate (95 mg 1 square)
  • Cashew (83 mg per ounce)
  • Almonds (75 mg per ounce)
  • Black beans (60 mg 1/2 cup)
  • Figs (dried) (50 mg 1/2 cup)
  • Avocado (58 mg 1 medium)
  • Peanuts (49 mg per ounce)
  • Chia seeds (40.2 mg per tbsp)
  • Banana (32 mg 1 medium)
  • Sesame seeds (32 mg per tbsp), (4)

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