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12 Foods That Increase Magnesium and Prevent High Blood Pressure, Blood Clots and Muscle Fatigue 

 February 5, 2021

By  Gabriela

Nowadays, almost 80% of the people in the USA experience magnesium deficiency.

This is really something to worry about since magnesium is an essential mineral for many biochemical reactions in the body.

Magnesium has a lot of important functions, some of which are:

  • Detoxification
  • Energy provider in the body
  • Activator of nerves and muscles
  • Transporter of minerals and vitamins including Vitamin D, Vitamin K, and calcium
  • Helps in the digestion of fats, proteins, and carbohydrates

What Causes Magnesium Deficiency?

Many experts claim that magnesium deficiency is a result of modern farming techniques that include many chemical pesticides, insecticides, and fertilizers that drain magnesium from the soil. Also, some medical issues can create difficulties that prevent your body from absorbing magnesium.

Which Are the Symptoms of Magnesium Deficiency:

  • Fatigue
  • Nausea
  • Blood clots
  • Hypertension
  • Memory loss
  • Decreased appetite
  • Vomiting
  • Mood changes
  • Coronary spasms
  • Muscle cramps
  • Numbness
  • Abnormal heartbeat

Which Are the Risks of Magnesium Deficiency?

  • Kidney disease
  • Old age
  • Chronic consumption of alcohol
  • Diabetes drugs or antibiotics
  • Crohn’s disease or other medical conditions that influence digestion
  • Parathyroid issues

How to Increase the Intake of Magnesium?

First, you can take some magnesium supplements. Second, Epsom salt baths are a great source of magnesium. You can absorb enough magnesium through your skin. The third and the safest way is by eating certain foods that are high in magnesium.

Here is a List of 12 Magnesium-rich Foods:

  • Almonds – one ounce of almonds satisfies 19% of the daily need.
  • Avocados – one avocado covers 15% of the recommended daily value.
  • Figs – one cup of dried figs satisfy 25% of the recommended daily intake.
  • Bananas – 1 medium-sized banana gives 8% of the recommended daily quantity.
  • Rice – one cup of grain brown rice provides 21% of the daily intake.
  • Okra – one cup of boiled okra gives 14% of the daily quantity.
  • Lentils – one cup of cooked lentils provides 18% of the recommended daily intake.
  • Pumpkin Seeds – one ounce gives 19% of the daily quantity.
  • Dark Chocolate – 100g provide 58% of the daily value.
  • Spinach – one cup of cooked spinach provides 39% of the recommended daily quantity.
  • Cashew Nuts – one ounce provides 20% of the daily value.
  • Soybean – Half a cup of dry roasted soybean gives 50% of the recommended daily intake.

Via Healthline

 

About the author 

Gabriela

A mom of two with a background in journalism, I took health into my own hands and started researching to find answers to my own health struggles. My research turned into a blog that turned into an amazing community (starring you!).When I'm not reading medical journals, creating new recipes, you can find me somewhere outside in the sun or undertaking some DIY remodeling project that inevitably takes twice as long as it was supposed to.

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