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Chiropractic Tip: Discover Magnesium-Rich Foods

By Sandy Schroeder

Most of us work hard on our diets, but it's important to consume the proper foods with the proper nutrients; doing so will make us feel better -- a lot better. Among the important minerals we need to ensure we consume, if not through supplements, is magnesium. Magnesium can make a huge difference in our health. says magnesium helps keep blood sugar balanced, stabilizes blood pressure, supports energy production, and regulates nerve functions. In the case of the latter -- helping the nervous system function correctly -- magnesium shares something in common with chiropractic. 

How Much Is Enough?

The recommended daily allowance for magnesium is 400 to 420 mg for men and 310 to 320 mg for women, according to the Cleveland Clinic. Current research say at least 50 percent of us are not getting enough of this nutrient, but the news is not all bad. Here are some of the easy-to-take magnesium menu options recommended by Harvard Health.

A cup of cooked spinach - Do a spinach omelet and collect more than 50 percent of your daily magnesium requirement. Or stir some into a stir-fry, soup or salad.

Fresh leafy greens - Daily lunch salads and dinner table side dishes deliver magnesium plus many additional vitamins and antioxidants.

Avocados - Guacamole, avocado slices on toast, and avocado topped tacos are great choices.

Dark Chocolate - An ounce of dark chocolate provides 15 percent of the RDA with 64 mg of magnesium.

Nuts and seeds - Two tablespoons of peanut butter delivers 50 mg of magnesium and an ounce of cashews provides 74 mg of magnesium. An ounce of pumpkin seeds gives you 156 mg of magnesium.

Legumes - Black beans and lentils are high in magnesium and rich with potassium, zinc, iron, copper, folic acid and B vitamins. Use them for soups, casseroles or tacos.

How Chiropractic Fits In

The Joint Chiropractic clinic near you staffs a wellness center with doctors of chiropractic who help people of all ages find the best health, wellness and fitness solutions. Yes, your chiropractor can even suggest what you should eat as part of a healthy lifestyle. 

When you come in, be prepared to get to know your chiropractor and learn how spinal health can underscore your overall health. A gentle targeted spinal adjustment may ease pain, spark energy, provide better sleep or ensure more alertness. Benefits are unique to the individual.

Weekly 15-minute spinal adjustments could be the right health formula as you pull everything together with more exercise and a better diet.

When you are ready stop by The Joint Chiropractic clinic in your community. No appointments are needed and weekend and evening hours are available. Affordable personal healthcare packages and plans eliminate the hassle of insurance.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Tampa, Fla.

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