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Magnesium: An Essential Mineral For Daily Living

By Genevieve Smith

Magnesium plays a major role in health, and a deficiency can be linked to insomnia, depression, muscle contractions and cramps, fatigue and weakness, to name a handful. While low levels can have a major effect on well-being, high levels can impact poorly as well. As with everything regarding health -- moderation is key. The best way to keep stable levels of this essential mineral is through incorporating it consistently into your diet. 

Foods Rich in Magnesium

  • Nuts and seeds: Squash and pumpkin seeds, sesame seeds, Brazil nuts, almonds, cashews, pine nuts, and peanuts are the best contenders when it comes to getting your magnesium on, and are listed here in order from highest to lowest in content. The percent daily value per half cup ranges from 81 percent down to 31 percent. Make a mean homemade pesto sauce with a little nut and seed variety for a new take on healthy eating.

  • Dark leafy greens: Swiss chard, spinach, kale, collard greens, and turnip greens are your friends. In order from highest to lowest in magnesium content, these greens will bring anywhere from 38 percent to 13 percent of your daily needs per cup cooked.

  • Beans and Legumes: Soy beans, white beans, French beans, black-eyed peas, kidney beans, chickpeas, lentils and pinto beans are a great source per cup cooked, spanning 37 to 16 percent of daily value needs, respectively.

  • Dark Chocolate: Score. Dark chocolate serves up 24 percent of daily value needs per square.

  • Fish: Turn to mackerel, pollock, turbot and tuna for highest levels, clocking in at a range of, respectively, 21 to 14 percent of daily value per 3-ounce filet.

  • Dried Fruit: Figs, prunes, apricots, dates and raisins are the dried fruits in it to win it. Though they provide the lowest levels of magnesium on this list, bringing 13 to 7 percent of your daily needs per half cup, they couple well with ingredients listed here to further boost your mineral intake.

Nutritionists currently agree upon a target daily intake of 400 mg of magnesium. If intake is consistently below the mark, neurological symptoms can crop up. If consumption is too high, the body works in overdrive to detoxify itself and can lead to discomfort. Rather than taking supplements, aim to incorporate this essential mineral into your diet daily for a solid foundation of intracellular health. Your sleeping cycles and mental clarity will thank you.  

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Kingwood, Tex.

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