The Benefits of a Magnesium-Rich Diet

Posted by Bianca Doran on August 21, 2015

The Benefits of a Magnesium-Rich Diet

Within the last several decades the fitness culture has been a growing trend in the United States. We are constantly hearing and learning about the hottest diet and fitness plans to help us achieve our goals. One nutritional tip we do not hear often, however, is the health benefits of magnesium.

Reaping the Benefits

The health benefits of magnesium have been underestimated and almost 80% of the American population is deficient in this mineral. So what exactly are the health benefits to magnesium? Previous studies have shown that magnesium can actually help with blood pressure and decrease the chance of sudden cardiac arrest, heart attack and stroke. Magnesium also aids in the detoxification process and helps protect your body from chemicals and other toxins. An analysis published in the American Journal of Clinical Nutrition found that ‘’dietary magnesium intake inversely associated with risk of ischemic stroke.’’

Like Vitamin D, magnesium is a mineral that offers much more health benefits than people imagine. Magnesium can offer benefits for the following:

  • Cardiovascular disease
  • Migraine
  • Aging
  • Mortality
  • Type 2 Diabetes
  • Fibromyalgia

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Recognizing the Signs

Unfortunately, many people are magnesium deficient and your body will show certain symptoms. Early signs of magnesium deficiency are:

  • Loss of Appetite
  • Headache
  • Nausea & Vomiting
  • Fatigue & Weakness

An easy way to increase your magnesium intake is with the foods you eat. Here are eight foods high in magnesium:

Dark Leafy Greens: We were always told to eat our vegetables and here is a good reason to start! Dark, leafy greens in particular offer so many vitamins and minerals. Examples are: spinach, collard greens, kale and Swiss chard.

Nuts & Seeds: Next time you pack a snack make sure to incorporate some seeds & nuts! Just a half cup of pumpkin seeds contains almost a daily requirement for magnesium! Some other nuts and seeds high in the mineral are: almonds, sunflower seeds, cashews, pine nuts, flaxseeds and pecans.

Fish: Fish is not only a great source of magnesium. They also offer Vitamin D and omega-3 fatty acids. Try incorporating fish like mackerel, wild salmon, halibut and tuna into your diet to benefit from this super food!

Soybeans: This legume is high in fiber, vitamins, minerals and amino acids! Snack on roasted edamame or other legumes such as beans to benefit from this magnesium rich food!

Avocado: This is another great source of multi-vitamins, nutrients and magnesium! This super-food is not only loaded with nutrition, it is fun to cook with! Add it to any sandwich, salad or make a delicious guacamole!

Bananas: Not only rich in potassium, bananas also provide magnesium, Vitamin C and fiber. Add it to your breakfast, favorite smooth or just eat it as an on to go snack!

Becoming knowledgeable about the health benefits of magnesium can lead to a healthy life style.  This mineral plays such an important role in supporting a healthy immune system and even preventing heart attacks, diabetes, depression and migraines. Try choosing healthy foods that are packed with nutrition to help strengthen your immune system on a daily basis!


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