Magnesium is too often overlooked as if it were calcium’s alkaline stepchild. In fact, magnesium is an integral part of our lives that is rich in the Earth as well as our foods. It is no wonder then that this chemical, the 4th most abundant on the planet, is tied closely to our health. It is naturally in our favorite foods and provides a score of benefits.
Health Bonuses
- Prevents osteoporosis. Magnesium acts as a calcium balancer. This means that it regulates the hormones that metabolize calcium and in effect, preventing osteoporosis.
- Cardiovascular health. Magnesium is also great for your heart. Dieticians suggest that daily supplements of magnesium will help prevent heart attacks and strokes. In addition, magnesium has been associated with marked decreases in hypertension.
- Diabetes. Magnesium is great for diabetes as it increases the release of insulin, which regulates your glucose levels. Studies show that people who include magnesium in their daily diets are less likely to develop type 2 diabetes.
- Your mental health. Taking magnesium has been associated with decreases in depression and anxiety. It is also an all natural treatment for insomnia, migraines and the recurrence of panic attacks.
- Pregnancy. During pregnancy, magnesium is necessary to repair tissues and promote fetal growth. At the same time, magnesium also helps to relax achy muscles. Doctors recommend that pregnant woman up their magnesium intake to 350 mg a day.
Magnesium-Rich Foods
Magnesium is in some of your favorite foods including black beans, okra, spinach, brazil nuts, broccoli, oranges and fish to name a few. Dieticians suggest that women should incorporate about 310mg into their daily diets while men should shoot for 400mg.
Spicy Bean Salad Enriched With Magnesium
Try this spicy black bean salad as an extra healthy way to get your daily dosage of magnesium. You’ll need the following:
- 2 cups black beans
- 1 cups cooked corn
- 1 bell pepper diced
- 1 jalapeno pepper, seeded and minced
- 1/4 red onion, diced
- 1/4 cup light sour cream
- 1/4 cup fresh lime juice
- 1 tsp dried oregano and ground cumin
- 2 avocados diced
- 1/3 cup chopped fresh parsley
In a big bowl combine the black beans, corn, peppers, onion and avocados. Add the parsley, oregano and cumin to the mixture. In a separate bowl mix the sour cream together with the lime juice. Use this mixture on the black bean salad and mix together to taste. Serves 3-4 people.
There are too many reasons to incorporate magnesium into your diet. Make an effort to eat magnesium foods especially if it is lacking in your diet plan. The best news is that magnesium is abundant in the environment and you are most likely eating it every day.
Matthew Sommer writes health tips and helps to people to get free insurance quotes.
Toony says
Great article 80 percent of people are magnesium deficient and need to intake more magnesium.