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Magnesium influences more than 300 biochemical reactions, including blood sugar, blood pressure, and energy production. However, a majority of Americans aren’t getting enough magnesium from their diet, and experts believe that the majority of Americans are living with a deficiency without apparent symptoms—yet.
Here are some signs that you could be magnesium deficient:
- You’re always tired. Because magnesium is required for the body to produce energy, inadequate amounts of this mineral leave you prone to fatigue. - Chronic inflammation is the root cause of many major diseases like heart disease and diabetes. Not getting enough magnesium can worsen inflammation. - Blood sugar spikes and prediabetes. - Restless leg syndrome and leg cramping. - Stress and mood swings. Magnesium is essential for the regulation of neurotransmitters like dopamine and serotonin. When your brain is low on magnesium, serotonin levels are reduced, which can result in mood swings. - Migraines or headaches. - Irregular heartbeat or rhythm
You can test your magnesium levels through a blood test, urine test, or a magnesium retention test.
Most people require between 300-420 mg of magnesium each day. Here’s a breakdown:
Men, 19-30 years: 400 mg Women, 19-30 years: 310 mg Men, 31+ years: 420 mg Women, 31+ years: 320 mg Pregnant women: 350-400 mg Breastfeeding women: 310-360 mg
It is certainly possible to get an adequate amount of magnesium from your diet, especially if you’re eating plenty of dark leafy greens, nuts, seeds, legumes, and whole grains. If you’re looking for some magnesium-rich foods that pack a punch, be sure your pantry is stocked with these:
Pumpkin seeds (raw), ¼ cup: 191 mg Spinach or Swiss chard (raw), 1 cup: 150-156 mg Soybeans (cooked), 1 cup: 148 mg Black beans (cooked), 1 cup: 120 mg Quinoa (cooked), ¾ cup: 118 mg Cashews (raw), ¼ cup: 116 mg Sesame or sunflower seeds, ¼ cup: 113-126 mg
Looking for some recipe inspiration? Check these dishes out: https://www.onegreenplanet.org/vegan-food/magnesium-rich-meals/.