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Magnesium is So Underrated! Here’s A List of Foods For You To Boost Your Magnesium Intake!

Magnesium is So Underrated! Here’s A List of Foods For You To Boost Your Magnesium Intake!

Getting the right amount of nutrients into our body is important for healthy functioning. One of the most essential of these nutrients is magnesium because it goes towards many different functions within the body.

Therefore without enough magnesium, we can quickly start to feel ill both physically and mentally. Around 80 percent of us have a magnesium deficiency without even realising it – and the problem is that the majority of magnesium is stored in the bones not in the blood, so a deficiency can’t be detected on a normal blood test.

The Importance of Magnesium in Our Diet

Magnesium isn’t something we think about in terms of our health but scientific research [1] has found that there are almost 3751 magnesium ‘binding sites’ within the body meaning our bodies rely on optimal magnesium levels more than previously thought.

Because of this, magnesium is essential for many functions within the body including: blood sugar control, nerve function, the regulation of blood pressure, metabolism, protein synthesis and neurotransmitter release which helps keep strong signals between neurons and other cells in the body. Therefore maintaining an optimal level of magnesium, especially through our diet, is extremely important if we want to stay healthy.

The Best Foods for Magnesium Intake

Magnesium deficiencies can be caused by a number of factors and lifestyle choices. These include consumption of antibiotics, excess alcohol, excess sugar in the diet, consuming less than the recommended amount of daily fruit and vegetable servings and any digestion problems where nutrients from foods aren’t absorbed properly.

But if you feel none of these apply to you, then your diet could just be lacking in enough magnesium. There are many foods you can include that will help up your magnesium levels and make a noticeable difference to your health.

1. Avocados

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    Avocados are easy to incorporate into your diet and packed full of magnesium. Although high in fat, they contain monounsaturated fats which help lower bad cholesterol.

    1 average avocado: 58 mg of magnesium

    2. Bananas

      As well as potassium, bananas are another great source of magnesium. Getting a banana in to your daily breakfast, snack or post-exercise fuel will add to your magnesium levels.

      1 medium banana (118g): 32mg magnesium

      3. Mackerel

        Mackerel is an oily fish containing essential omega-3 fatty acids along with protein and B vitamins. It’s also pretty high in magnesium so buying well-sourced, fresh fillets will help your health in a number of ways.

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        1 (85g) fillet: 82mg magnesium

        4. Dark Leafy Greens

          Dark leafy greens such as swiss chard and kale give a good daily dose of magnesium. However, spinach is especially good because it contains a plethora of vitamins and minerals including vitamin K, folate, vitamin E, C, B6, iron, protein and calcium.

          180g cooked spinach: 157mg magnesium

          5. Nuts and Seeds

            Snacking on nuts and seeds is probably the best way to get your full magnesium intake but be aware that more than a handful a day is not recommended due to their high fat content. Pumpkin seeds are one of the best sources of magnesium but nuts such as almonds, brazil nuts, cashews and pine nuts all contain high levels of magnesium.

            Pumpkin seeds (28g): 150mg magnesium

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            6. Whole Grains

              Whole grains are best known for their fibre content but they also contain essential minerals including iron, selenium and, of course, magnesium. Brown rice, wild rice, quinoa, millet and buckwheat are all good sources of whole grains and contain a good amount of magnesium.

              195g cooked brown rice: 86mg magnesium

              7. Dark Chocolate

                This will make any chocolate lover happy – dark chocolate is a pretty good source of magnesium but remember to eat it in moderation!

                1 square of dark chocolate (29g): 95mg magnesium

                8. Yoghurt

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                  Plain non-fat yoghurt (i.e. not the flavoured yoghurts that are high in sugar) can be an addition to your daily diet in order to get a bit more magnesium. Adding slices of banana and grated dark chocolate can make a great breakfast or dessert.

                  245g yoghurt: 47mg magnesium

                  9. Dried Fruit

                    Dried fruit, especially figs, can contain good amounts of magnesium. Like nuts or seeds you can snack on these during the day. Dried prunes, apricots, dates and raisins are also good.

                    75g of dried figs: 51mg magnesium

                    10. Beans and Lentils

                      Beans and lentils are a good all-round source of vitamins and minerals. On average they contain high amounts of dietary fibre, iron, protein, vitamin B1, zinc and potassium. Soy beans (or edamame beans) are particularly high in magnesium and a great addition to your daily veg intake or a snack.

                      172g (cooked) soy beans: 148mg magnesium

                      Featured photo credit: kkolosov via pixabay.com

                      Reference

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                      Jenny Marchal

                      A passionate writer who loves sharing about positive psychology.

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                      Last Updated on December 9, 2019

                      5 Simple Ways to Relieve Stress Effectively

                      5 Simple Ways to Relieve Stress Effectively

                      Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

                      Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

                      Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

                      1. Get Rationally Optimistic

                      Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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                      This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

                      In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

                      The result: no more mental stress.

                      2. Unplug

                      Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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                      How on earth do you unplug your mind? Simple: just meditate.

                      It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

                      Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

                      3. Easy on the Caffeine

                      Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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                      Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

                      4. Attack Mental Stress Via the Back Door

                      That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

                      How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

                      • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
                      • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
                      • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

                      While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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                      5. Good Old-Fashioned Exercise

                      This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

                      The result: mental stress will be gone!

                      So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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                      Featured photo credit: Radu Florin via unsplash.com

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