Saturday, November 27, 2010

Magnesium Rich Foods

You need magnesium to continue good health as it performs various functions to maintain normal blood pressure, metabolism and heart rate, keep bones strong, regulate blood sugar levels, helps you fall asleep easy, produce protein and keeps bones strong. Symptoms of a magnesium deficiency are insomnia, high blood pressure, muscle cramps that cause restless leg syndrome (RLS), osteoporosis, hyperactivity and panic attacks. The average adult needs about 300-400mgs of magnesium daily. One way to compensate for this deficiency is to include magnesium rich foods in your diet. Magnesium rich foods are in green leafy vegetables, whole grains, nuts, beans, fruits, fish, desserts, dairy products and certain drinks like coffee and cocoa.

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Green Leafy vegetables include spinach, broccoli and lettuce. Changing your white flour to barley, bran, cornmeal, whole wheat breads and rice is a great way to get magnesium in your diet. Nuts such as walnuts, cashews, almonds, peanuts, Brazil nuts and pine nuts are a great source of magnesium. Black beans, white beans, soy beans and lima beans are an inexpensive way to get your magnesium. Fruits like bananas, avocados, apricots, raisins and fish especially halibut which has other nutrients like proteins and vitamins. Desserts that include chocolate are a good source as well as all dairy products. Did you know that magnesium is in tap water? Unless you have soft water which has only trace amounts of this important mineral.

Magnesium helps with muscle control and relaxation, assists DNA, distributes energy and is essential for calcium to work properly in the body. There are different symptoms that determine the severity of a magnesium deficiency from anorexia to rapid heart rate including numbness and hallucinations. Magnesium is known to treat asthma by normalizing the pattern of breathing. Help those that suffer from backaches because it relieves muscular tension. Prevents gall stones, treats migraines, relieves insomnia symptoms by reducing panic attacks and stress and helps the body process calcium for bone development. If you suffer from leg cramps or RLS, you should consume foods rich in magnesium on a daily basis. Also a deficiency can trigger a heart attack, therefore, it is recommended to have adequate amounts of magnesium rich foods. People with high blood pressure often need magnesium to bring their blood pressure to normal levels. Magnesium can also assist in the adsorption of other vital minerals such as sodium, phosphorus, potassium and calcium.  More Information on Magnesium and  Sleep See:  Magnesium and Sleep Part 2- Foods Rich in Magnesium

You may think that taking a magnesium supplement should be all you need if you have a deficiency. But research has shown that oral magnesium supplements don’t raise your magnesium levels where it counts, in your cells. Though not totally proven, they have plenty of evidence that suggests that much of the supplement is simply passed out through the urine and not absorbed. Don’t think by taking more than the recommended dose would give you enough magnesium. Taking too many magnesium supplements will only cause diarrhea. Also the results of taking magnesium will take up to a year to raise your cell magnesium levels where they should be.

Herbal internists may suggest that you take supplements early in the morning or before a meal because the greatest absorption is on an empty stomach, but you will still only get 40%! If you have to stick to certain time frame to take the supplement why not just stick to a diet with magnesium rich foods? In the long run this will ensure that your cells are adequately getting healthy magnesium levels. There is another way to get you magnesium levels up to par beside foods and that is through transdermal magnesium therapy (TMT). It is effective because it skips the digestive track and enters your system through your skin. Remember your stomach and digestive system has enzymes that reduce the efficacy of anything taken orally. People have been absorbing minerals through the skin for a long time as the Japanese used hot springs and have the world’s longest life spans. A 30 minute soak in the ocean is a great way to get the magnesium you need, depending where you live as different bodies of water contain different levels of magnesium. The Dead Sea is known to have one of the highest concentrations of magnesium. Transdermal magnesium extract (oil) can be put in your bath to get the same concentrations as the Dead Sea.

You can also purchase magnesium as a spray to massage on your body or squirt into your mouth. Squirting it into your mouth can also help to prevent gingivitis and tooth decay which can help your entire body’s health. If you are not getting enough magnesium or suffering from a magnesium deficiency try magnesium rich foods or transdermal magnesium therapy. Symptoms from a magnesium deficiency may also be caused by other health diseases and disorders. It is always advised to consult with your doctor about your symptoms to make sure you’re being treated for your particular medical condition. The doctor will also recommend the proper amount of magnesium you need depending the severity of the deficiency. The content provided in Magnesium Rich Foods is for information purposes only, intended to raise the awareness of different solutions for your sleep problems and should not be considered medical advice. For medical diagnosis and treatment, please see your qualified health-care professional
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  1. Thanks for the info. I have found this invaluable

  2. Magnesium DeficiencyAugust 5, 2011 at 10:30 PM


    Lots of good information in your posting, I would like to tweet your blog post so I can visit again in the near future.

  3. Everything is very open with a clear clarification of the challenges.
    It was really informative. Your website is very helpful. Thank
    you for sharing!