10 Best sources of magnesium
Magnesium plays an extremely important role in our body. Here are the health benefits of magnesium, daily needs and which foods are the richest in magnesium.
Magnesium deficiency is associated with numerous disorders, including anxiety, muscle spasms, increased blood pressure, migraines, as well as diabetes and cardiovascular disease. Some modern researching indicates that thanks to modern unnatural dietary habits the lack of magnesium in our body have become almost general characteristic.
Here are the benefits of sufficient intake of magnesium.
It reduces the risk of diabetes.
The new findings suggest that magnesium regulates glucose metabolism. One study found that increased magnesium intake of 100mg per day can reduce the risk of developing type 2 diabetes by 15%.
Reducing the risk of stroke and heart attack.
One study found that increased intake of magnesium may reduce the risk of stroke by 8%. Another study found that the people who consumed foods rich in magnesium had a 38% lower risk of heart attack compared to those who did not.
It reduces the pain of fibromyalgia.
One study found that increased intake of magnesium reduces pain and sensitivity in patients with fibromyalgia (pain in the muscles and bones of unknown origin accompanied by fatigue).
It relieves a migraine.
Magnesium deficiency is associated with migraine headaches. Studies have shown that taking 300 mg twice a day supplements of magnesium reduces the frequency and intensity of migraine headaches.
Contributes to the alleviation of osteoporosis.
Magnesium participates in building and maintaining bone health. One study found that taking supplements of magnesium may reduce the symptoms of osteoporosis.
How much magnesium do we need?
Our magnesium requirements vary depending on age and gender. Generally taken, the older we get, the more we need magnesium. Men between 19 and 30 years need 400 mg of magnesium a day, while women of the same age need 310 mg. Men older than 31 years need 420 mg of magnesium a day, while women of this age 320 mg a day.
And finally, here are 10 of the richest natural sources of magnesium:
- Spinach: 1 cup contains 157 mg
- Chard: 1 cup containing 154 mg
- Pumpkin seeds: 1 cup contains 92 mg
- Yogurt or kefir: 1 cup contains 50 mg
- Almonds: 30 g of almonds contains 80 mg
- Beans: 1 cup contains 120 mg
- Avocado: medium size contains 58 mg
- Figs: 1 cup contains 100 mg
- Dark chocolate: one cube contains 95 mg
- Banana: 1 medium banana contains 32 mg