Does your eating plan contain enough magnesium? Do you know what foods are rich in magnesium? We tend to be good at tracking our intake of other vitamins and minerals, but magnesium is often overlooked.
According to the National Health and Nutrition Examination Survey, most American adults and children do not consume enough foods containing magnesium. Those at greatest risk of magnesium deficiency are people who dont absorb nutrients well, those with chronic gastrointestinal disruption from medications or conditions, and those who consume a significant amount of alcohol. Also at risk are female athletes and people with restrictive dietary practices.
Magnesium helps support healthy blood pressure and heart rhythms, processing of glucose, and possibly energy levels and mood conditions. Magnesium is also necessary to power enzymes, increase RNA/DNA synthesis during cell growth and division, transport potassium, and support bone/mineral homeostasis. All in all, magnesium is very important!
To ensure proper intake of magnesium, be aware of including foods rich in magnesium in your food plan. Most healthy adults should aim for 25 grams of magnesium daily. Here is a list of magnesium-rich foods:
|Black-eyed peas, ½ cup||200 mg|
|Millet, ½ cup||185 mg|
|White Beans, ½ cup||175 mg|
|Lima Beans, ½ cup||160 mg|
|Red Beans, ½ cup||150 mg|
|Barley, ½ cup||140 mg|
|Beet Greens, ¼ lb||120 mg|
|Spinach, ¼ lb||100 mg|
|Lentils, ½ cup||75 mg|
|Cashews, 14||75 mg|
|Swiss Chard, ¼ lb||75 mg|
Magnesium is very important to keep your body operating at its optimum. Add some of these food choices to your meal plan, and you will help your body to function properly. If you have any concerns about your magnesium level, contact me for an appointment. I can measure your tissue levels of magnesium and evaluate any imbalances.