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Tuesday 16 October 2018

Magnesium For Blood Pressure. 15 Foods Rich in Magnesium

Magnesium is an important but often neglected mineral for maintaining a healthy body especially the heart and our blood pressure.
Magnesium is required for an estimated 300+ biochemical bodily reactions.
It is important we have it in mind daily to meet our daily requirement.  There are so many natural foods high in magnesium.  We need to consume more of these foods if you must get your magnesium from natural source.
Here is just a short list of our body’s processes in which magnesium plays a role:
Supports a healthy immune system.
Regulates heartbeat.
Strengthens the bones.
Aids energy production.
Regulates blood sugar.
Magnesium is also critical to brain function. Magnesium may reduce brain inflammation, suppress the stress response, and promote the normalization of neurotransmitters.
Magnesium may also have a calming effect on the sympathetic nervous system (SNS). While the SNS works with the parasympathetic nervous system (PNS) to keep us alive and kicking, it is also responsible for anxiety.
Some Signs that You May Be Deficient in Magnesium
1. You have trouble sleeping or insomnia.
2. You’re irritable, often for no reason.
3. You have a sensitivity to noise.
4. You’re anxious, depressed, or restless.
5. You suffer from sore muscles or muscle spasms, twitches, or tremors.
6. You suffer from bone fragility or osteoporosis
Here are 12 Foods Rich in Magnesium
Dark leafy greens, 1 cup: 100-160 mg
Pumpkin seeds, 1 ounce: 150 mg
Black beans, 1 cup: 120 mg
Salmon, 1 fillet: 106 mg
Cashews, 1 ounce: 82 mg
Whole grains, 1 ounce: 50-70 mg
Dark chocolate (yay!!), 1 ounce: 65 mg
Avocado, 1 medium: 59 mg
Tofu, 3.5 ounces: 53 mg
Bananas, 1 large: 37 mg
Other sources include cabbage, oats, millet, soya beans and most seeds like pumpkin seeds.
In summary, It is important to note that some health conditions like diabetes could predispose you to magnesium deficiency.  Also too much caffeine and alcohol could affect our magnesium reserve.


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