Out of all the minerals your body needs to obtain naturally from food sources in order to survive, magnesium may be one of the most misunderstood. The recommended daily amount (RDA) of magnesium is 400 mg, but many of us don’t come close to reaching this intake. The mineral magnesium can be found in many food sources naturally, in plant-based and animal-based sources. Once you know where to get this mineral, and adjust your diet accordingly, you’ll more than likely begin to notice at least some of the many benefits that getting enough magnesium can have on your overall health and wellness.
How Magnesium Effects the Body
Once inside the body, magnesium is mostly found in bone. The rest of it is distrbuted to a person’s muscles, soft tissues, and bloodstream. Magnesium mainly works to help out with many important biochemical reactions in the body. Magnesium helps the body convert food into energy, contract and relax muscles during periods of physical activity, create new proteins from amino acids (another important mineral you should be getting from your diet), and it even helps to regulate the neurotransmitters which send messages and communications between your brain and the central nervous system of your body.
Studies have shown that people who tend to get adequate amounts of magnesium in their diet also tend to report a lower risk of developing many pressing health issues, including high blood pressure, cardiovascular disease, depression, diabetes, and migraines. Consequently, people who do not receive enough magnesium from their diet may be putting themselves at an increased risk of developing many health concerns.
You can start improving your magnesium intake by cleaning up your diet, since many healthy, wholesome foods contain this important mineral. Avocados are a fantastic source, especially considering that just one medium avocado can provide a person with 58 mg of magnesium – that’s 58 percent of the RDA. Add to the fact that avocados improve brain and heart health and you have no reason not to eat more of them.
Nuts are another great source, specifically cashews, almonds, and Brazil nuts. When it comes to more substantial foods, try adding more legumes, tofu, and whole grains in your meals, since these are all healthy foods anyway which just happen to contain plenty of magnesium. Leafy greens and bananas are also great options, and you can add these to morning smoothies for a great start to your day.
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