15 Magnesium-Rich Foods That Can Reduce The Risk of Anxiety, Depression, and Heart Attack

If you’re losing focus often and are feeling tired and exhausted, you might be lacking magnesium in your body. Magnesium deficiency is a big problem for millions of people around the world. It is usually caused by our poor diet and frequent consumption of fast, fried and processed food.

At the beginning of the 20th century, the usual diet included foods rich in magnesium and magnesium deficiency was not so spread. However, nowadays we rarely get magnesium through food sources. According to a study by the American National Institute of Health, men need 400-420 mg. of magnesium per day, while women need 310-320 mg. of the mineral.

In general, we’re off the mark by much as the western diet doesn’t include foods rich in magnesium. The usual diet is rich in simple carbs, refines sugar and processed food, but nutritious and healthy foods are nowhere to be found. Magnesium is one of the most important nutrients for our health – it regulates the work of our muscles, stabilizes the nerves and balances our heartbeat. It can be found in a variety of vegetables, and even if we ingest too much of it, it won’t do any harm. In order to get the most magnesium through food, you should avoid consuming antibiotics, diuretics and alcohol as they reduce the absorption rate of the mineral in the body by 30-40%. For best results, we suggest visiting a doctor who will determine how much magnesium your body needs.

If you’re suspecting that you’re suffering from magnesium deficiency, you must include foods such as nuts and seeds, leafy green vegetables and whole grains in your diet. Here are some of the best natural sources of magnesium:

  • Spinach;
  • Beans;
  • Cilantro;
  • Basil;
  • Almonds;
  • Pumpkin seeds;
  • Figs;
  • Peanut butter;
  • Bananas;
  • Avocado;
  • Yogurt;
  • Cocoa and dark chocolate;
  • Cashew nuts.

For best results, we suggest consuming organic food of the highest quality.

However, even if you eat high-quality organic foods rich in magnesium, you are still at risk of magnesium deficiency. This is because most of the soil in the world is lacking the mineral, so the food produced on it contains only traces of magnesium. In order to resolve the problem, the best thing you can do is include magnesium rich foods in your diet and get some supplements. Balancing the levels of magnesium in the body is not an easy task, but your doctor should be able to help you determine the optimal intake.

According to newest studies, magnesium works together with calcium vitamin D and vitamin K2 in the body. Lack of magnesium and calcium in the body may cause osteoporosis and serious cardiovascular problems, which is why you should balance the levels of each mineral. The key lies in their proper intake – if you’re taking magnesium supplements, you should take multivitamin supplements as well. The best magnesium supplements are magnesium chloride, magnesium citrate and magnesium glycinate.

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