17 Magnesium Filled Foods That Can Lower Your Risk of Anxiety, Depression And Heart Attacks

Magnesium takes part in every process in your body.

It’s the fourth most abundant mineral in human body, and scientists reveal over 3,750 magnesium-binding sites on human protein in the system.
This mineral takes part in 300 enzyme reactions, and creates a base for every biochemical process in the body.

Here are some of its roles:
– Relaxes blood vessels
– Builds strong bones and teeth
– Normalizes blood sugar and insulin sensitivity
– Promotes healthy muscle and nerve function
– Takes part in the formation of ATP (adenosine triphosphate)

Magnesium deficiency cause severe health problems

Magnesium deficiency deteriorates cellular metabolic function, and causes anxiety, depression, cardiovascular disease, migraine headache, fibromyalgia, unexpected cardiac death, and death of any cause.
Your body needs it to carry its detox function and synthesize glutathione. Magnesium promotes healthy function of mitochondria, and prevents cancer.

Magnesium and mitochondrial function

Mitochondria are tiny organelles in cells. Your body needs enough energy to carry its regular functions. The ATP energy is produced in mitochondria.
Recent studies show that mitochondrial dysfunction creates perfect conditions for the development of many health issues. So, proper mitochondrial function is important for your overall health, prevention, and physical performance.
According to Rhonda Patrick, Ph.D., magnesium plays an important role in mitochondrial function. The oxidative capacity is associated with the ability of mitochondria to produce energy.

Get enough magnesium

A century ago, people were supposed to take about 500mg of magnesium from their diet. But, today’s foods are grown in nutrient-poor soil, and we can’t take that much magnesium from our food. Can you believe that we only receive 150-300mg of magnesium through food?
The recommended daily intake of magnesium is 310-420, depending on your age and sex. Some researchers believe that the body needs 600-900mg of magnesium.

Dr. Carolyn Dean says that the initial dose should be somewhere around 200mg of magnesium citrate. Individuals are then required to increase their dose gradually.
If you’re into supplementing, magnesium threonate is the best option you have. It reaches every cell in the body, and penetrates through the mitochondria and blood-brain barrier.

Risk factors and symptoms of magnesium deficiency

Eating tons of processed foods leads to magnesium deficiency, because this mineral resides in chlorophyll molecule.
Magnesium deficiency is also caused by stress, alcohol consumption, insomnia, and prescription drugs such as fluoride, stating, antibiotics, etc. each of these factors affects your magnesium levels.

Statistics shows that 50-80% of all Americans lack magnesium.
Magnesium deficiency is often manifested through headaches, nausea, vomiting, appetite loss, muscle spasms, migraines, headache, and fatigue. Chronic magnesium deficiency is often accompanied with numbness, seizures, coronary spasms, personality changes, tingling, and abnormal heart rhythms.

Magnesium-packed foods

Eat more leafy greens, and juicing is the best way to get the maximum amount of magnesium.

Leafy green veggies are rich in magnesium:

• Kale
• Turnip Greens
• Bok Choy
• Swiss Chard
• Collard Greens
• Brussel Sprouts
• Beet Greens
• Broccoli
• Romaine Lettuce
• Spinach

Magnesium is also found in the following foods:

• Avocados
• Raw cacao nibs and/or unsweetened cocoa powder
• Squash
• Fruits and berries
• Fatty fish
• Herbs and spices (cumin, parsley, mustard seeds, fennel)
• Seeds and nuts

Balance calcium, vitamin K2 and D levels

Supplements don’t work well with every nutrient, and you have to learn the connections. This means that you have to be more careful about the balance between your magnesium supplements, vitamin K2, vitamin D, and calcium.
Nutrients work in a synergy, and any imbalance leads to severe issues like heart attack, stroke, and vitamin D toxicity.
Make sure that your magnesium and calcium ration doesn’t exceed 1:1. Double the amount of magnesium supplements, because you get enough calcium through food. According to Dr. Kate Rheaume-Bleue, you should take 100mcg for of vitamin K2 for every 1,000 IUs of vitamin D.
Check your vitamin D levels twice a year, and determine what dose works best for you.

Source: www.healthandhealthyliving.com

Other included sources linked in Best Healthy Guide’s article: