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Magnesium plays a vital role in the body. It helps us build strong bones, maintain healthy immune system, and improve muscle and nerve function.
Magnesium deficiency can cause numerous health problems including cardiovascular disease, anxiety disorder, diabetes, high blood pressure, muscle psalms, osteoporosis, and migraines. As you can see, eating magnesium-rich foods will help you stay healthy.
First let’s look into science-backed benefits of magnesium.
Lower risk of type 2 diabetes
Diabetics can benefit from high magnesium diet because it regulates glucose metabolism. In this study increasing intake of magnesium by 100 milligrams a day lowered risk of type 2 diabetes by 15 percent.
Reduce risk of heart attacks
One study found that increasing magnesium intake lowered risk of stroke by 8 percent. Another study found people who ate a high-magnesium diet had a 38 percent lower risk of than those who didn’t.
Research shows that increasing magnesium intake reduces pain and tenderness in people with fibromyalgia.
Magnesium deficiency has been linked to migraine headaches. Studies found that taking 300 mgs of magnesium 2 times a day reduce migraine headaches.
Magnesium helps maintain healthy bones. And research shows that taking magnesium supplements reduces symptoms of osteoporosis.
How much magnesium do you need in a day?
Our magnesium needs vary depending on gender and age. The older you’re the more magnesium your body needs. Men between age 19 and 30 need 400mg while women of the same age need 310mg. Men older than 31 years need 420mg while females need 320mg.
Here are 10 high-magnesium foods you should include in your diet.
Spinach — 1 cup: 157 milligrams
Chard — 1 cup: 154 milligrams
Pumpkin seeds — 1/8 cup: 92 milligrams
Yogurt or Kefir — 1 cup: 50 milligrams
Almonds — 1 ounce: 80 milligrams
Black Beans — ½ cup: 60 milligrams
Avocado — 1 medium: 58 milligrams
Figs — ½ cup: 50 milligrams
Dark Chocolate — 1 square: 95 milligrams
Banana — 1 medium: 32 milligrams
If you’re already magnesium deficient you may need to supplement. Some good supplements include: magnesium citrate, magnesium taurate, magnesium glycinate and magnesium amino acid chelate.
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The post Top 10 Magnesium Rich Foods and Their Proven Benefits appeared first on NaturalNews Blogs.
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