Eye twitching is an involuntary spasm of the eyelid muscles and it may span over a period as long as several weeks, and in severe cases, it can affect your vision. As other forms of muscle spasms, eye twitching can also be associated with weak muscles. Weak muscles might seem as something that can be gone after a good night’s sleep, but it shouldn’t be taken lightly, as it can cause us to feel weak all the time, so that even small tasks seem like they require a lot of energy, which we simply don’t have. In the worst case scenario, weak muscles may eventually lead to different kinds of chronic pain, such as back or neck pain.
Your muscles need magnesium
Among many positive effects magnesium can have on our health, it can be particularly helpful with muscle spasms or cramps and chronic pain. There must be a balance in the levels of calcium and magnesium in our organism so as to avoid muscle spasm. In order for muscles to relax, there must be enough magnesium. Calcium signals muscles to contract, and without enough magnesium, they would be in the state of constant contraction.
To avoid having muscle spasms and eye twitching, you should follow recommended daily intakes of magnesium:
- For average male adults (19 years old and above): 400-420 mg
- For average females (19 years old and above): 310-320 mg
- For children from ages 4-8: 130 mg
- For children from ages 9-13: 240 mg
- For teenagers (ages 14-18): 410 mg for males, and 360 mg for females
Foods that are rich in magnesium
Leafy greens are especially rich in magnesium, as well as different kinds of seeds and some types of fruit.
- Spinach – 1 cup contains 157 mg of magnesium
- Kefir – 1 cup contains 154 mg of magnesium
- Almonds – 1 ounce or 0.03 kg contains 80 mg of magnesium
- Black beans – ½ cup contains 60 mg of magnesium
- Avocado – 1 medium avocado contains 58 mg of magnesium
- Figs – ½ cup contains 50 mg of magnesium
- Dark chocolate – 1 square contains 95 mg of magnesium
- Banana – 1 medium banana contains 32 mg of magnesium
- Pumpkin seeds – 1/8 cup contains 92 mg of magnesium
- Swiss chard – 1 cup contains 154 mg of magnesium
How to get the most out of magnesium-rich foods
The easiest way for your muscles to get enough magnesium is through the consumption of food. Incorporating magnesium-rich food into your diet is easy – between meals, you can eat healthy snacks, such as a banana, dark chocolate or pumpkin seeds. You can also add green leaves, almonds or any nuts to spice up your every meal and provide you with healthy source of magnesium. There are many delicious recipes that will help you get as much magnesium as you need.
Certain cooking procedures that can lead to better absorption of magnesium, such as:
- Soaking beans and grains before cooking
- Sprouting beans
- Cooking foods such as spinach and leafy greens rather than consuming them raw
Through the process of cooking, particularly steaming, magnesium is released, and in foods such as spinach, the cooking process reduces oxalic acid which can inhibit the process of absorption. Also, be sure to chew your food well, since it helps break it down and it is the first important step in the absorption of magnesium. Another way to release magnesium from different kinds of food is to puree the food in blender, as this process is similar to chewing.
There are certain foods that can enhance the process of absorption, and certain foods that inhibit it. Foods that help you absorb magnesium better are:
- Foods that contain fructose, such as apples, honey and raisins.
- Complex carbohydrates found in oats and cornmeal.
- Healthy oils, such as coconut oil.
Foods that inhibit magnesium absorption are:
- Cow’s milk
- Diuretics such as coffee and tea
- Excessive intake of alcohol
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