Poor magnesium. Though vital for life, it just hasn’t gained the popularity that others in its mineral family have over the years.
We know all about calcium, potassium and sodium, but the same can’t be said for magnesium. Most people don’t have a clue why we need it, why we’re deficient, or where to find it, nor do they recognize the symptoms of a deficiency.
As a magnesium advocate, I’m here to explain why we need to stop overlooking this extremely important mineral.
6 Reasons Why You Might Have a Magnesium Deficiency
Why is magnesium so important? According to Dr. Mercola, magnesium is used by every organ in the body. And yet, many people—up to 80 percent in the US alone—are deficient.
How can you know if you’re low? Insufficient magnesium levels can contribute to:
- Muscle weakness
- Irregular heart beats
- Muscle spasms
- Eye twitching
- Panic attacks
- Kidney disease
- Blood clots
- And much more.
Looking at this list it’s easy to see the importance of magnesium. But why are so many people magnesium deficient? Here are the top 6 reasons.
1. A diet low in greens and high in processed foods.
2. People take calcium supplements to prevent osteoporosis but don’t realize that the more calcium they consume, the more magnesium they need.
3. Medications such as estrogen, pain killers, diuretics and corticosteroids deplete the body or increase the need for magnesium.
4. Alcohol addiction and its complications, including liver disease and vomiting, deplete the body of minerals.
5. Stress, surgery, diabetes and hormonal imbalances increase the need for magnesium.
6. Digestive disorders can interfere with absorbency.
Raise Your Magnesium Levels with These Foods High in Magnesium
Researchers recommend that women get 310-320mg of magnesium per day, while men need 400-420mg. How can we make sure we’re eating enough of this important mineral? By eating the following foods high in magnesium:
- Spinach – 157mg per 1 cup serving.
- Chard – 154mg per 1 cup serving. (I feel like a proud papa – greens are at the top of the list!)
- Pumpkin Seeds – 92mg per 1/8 cup serving.
- Almonds – 80mg per 1 ounce serving.
- Black Beans – 60mg per ½ cup serving.
- Avocado – 58mg per 1 medium avocado.
- Bonus: Chocolate! 95mg per square of dark chocolate.
This list just scratches the surface. There are many other whole foods that will help increase magnesium levels.
Avoid Magnesium Deficiency by Eating Greens Every Day
Dark-green leafy vegetables lead the pack when it comes to magnesium content and juicing your greens is an excellent way to boost your intake.
While minerals have such a profound effect on our bodies, it’s seems so easy to become deficient in them. That’s why I have a goal for us all. Let’s do all we can to provide the best fuel for our body and avoid a magnesium deficiency.
If we’re experiencing a deficiency now, let’s start eating more greens. If we’re not yet deficient, let’s make sure we keep it that way by living a healthy lifestyle and eating plenty of foods high in magnesium.
Have you experienced the symptoms of low magnesium levels? If so, what are some steps you plan to take to build your magnesium levels back up again? Let us know in the comments below or on Facebook.