Magnesium sources

Need Magnesium? Here’s Where to Get It

Americans do not get enough magnesium. And it shows.

Research indicates that up to 75 percent of Americans are not getting they’re daily recommended intake of the mineral. This may explain a lot about the overall health of the nation. Too little magnesium is associated with a host of potential health issues, as it plays a role in over 300 biochemical processes. Some symptoms of a magnesium deficiency might include:

  • Poor sleep/trouble falling asleep
  • Muscle spasms
  • Tremors
  • Muscle spasms
  • Lost appetite
  • Poor coordination
  • Cramping
  • Anxiety
  • Fatigue
  • High blood pressure

Because of its massive reach with overall health, a lack of magnesium could play a role in the development of a number of symptoms. For sufficient magnesium intake, men and women need 420 mg and 320 mg, respectively.

Nuts and seeds are some of the best sources of magnesium you can find. Including them into your daily routine can bump up magnesium levels. Here are some of the best:

Brazil Nuts: A one-ounce serving, about six nuts, has about 26 percent of your daily recommended intake. You might not want to eat that many per day though. You see, Brazil nuts are also loaded with selenium. And although it rarely happens from food sources, eating too many Brazil nuts could lead to selenium toxicity. Therefore, sticking to about two Brazil nuts per day is recommended.

Chia Seeds: Eating an ounce of chia seeds can provide 23 percent of the magnesium you should eat each day. These seeds can easily be sprinkled into oats, yogurt salads, or smoothies. Along from being a great source of magnesium, they are also high in fiber and omega-3s.

Cashews: A single ounce of cashews or cashew butter can supply 20 percent of magnesium’s daily target as well as a substantial serving of iron.

Almonds: Nineteen percent of your daily magnesium needs can be satisfied with a small handful of almonds. One ounce can help you reach your target.

These are surely not all the sources of magnesium at your disposal. Plenty of nuts and seeds can give you a sizeable serving and promote better health in multiple ways. If you’re not feeling your best, try including more magnesium into your daily routine.


Author Bio

Devon Andre has been involved in the health and dietary supplement industry for a number of years. Devon has written extensively for Bel Marra Health. He has a Bachelor of Forensic Science from the University of Windsor, and went on to complete a Juris Doctor from the University of Pittsburgh. Devon is keenly aware of trends and new developments in the area of health and wellness. He embraces an active lifestyle combining diet, exercise and healthy choices. By working to inform readers of the options available to them, he hopes to improve their health and quality of life.

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https://www.aafp.org/afp/2009/0715/p157.html

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