3.19.2015

Are You Getting Enough Magnesium?

Magnesium deficiency is dramatically under-diagnosed because it does not show up on a blood test!
Only 1% of the magnesium in your body is stored in your blood and the majority of it is stored in your bones.
Some of the main health challenges that have been linked to a magnesium deficiency include:
  • Hormone imbalance and PMS
  • Fibromyalgia
  • Heart Attack
  • Type 2 Diabetes
  • Osteoporosis
  • Constipation
  • Tension or Migraine Headaches
  • Anxiety and Depression
  • Chronic Fatigue
As you can see, increasing your intake of high magnesium foods is essential to your health.
How to Increase Your Magnesium Intake
If you think you might be low in magnesium, your best way to address this issue is to start consuming foods that are high in magnesium.
Buying foods from your local farmers market and foods that are certified organic may have higher levels of magnesium. The soil from conventional farms is depleted of magnesium because they do not rotate their crops or let the land rest. Also, they typically only put nitrogen, phosphorus and potassium back in the soil, but leave out magnesium.
Typically, the foods you’ll find that are highest in magnesium are green leafy vegetables which are packed with chlorophyll. Chlorophyll is known as the “life blood” of a plant and has the ability to absorb the sun’s light and turn it into energy.
One major difference between human blood and chlorophyll is that human blood has iron at the center of the cell, but plants have magnesium at the center of the cell.
That being said, green leafy vegetables aren’t the only foods rich in magnesium and chlorophyll, here are the top 10 foods high in magnesium that you will want to add into your diet.
Top 10 Magnesium Rich Foods
(Men RDA 400mg and Women RDA 310mg a day)
#1 Spinach 1 c: 157 mg (40% DV)
#2 Chard 1 c: 154 mg (38% DV)
#3 Pumpkin seeds 1/8 c: 92 mg (23% DV)
#4 Yogurt or Kefir 1 c: 50 mg (13% DV)
#5 Almonds 1 oz: 80 mg (20% DV)
#6 Black Beans ½ c: 60 mg (15% DV)
#7 Avocado 1 medium: 58 mg (15% DV)
#8 Figs ½ c: 50 mg (13% DV)
#9 Dark Chocolate 1 square: 95 mg (24% DV)
#10 Banana 1 medium: 32 mg (8% DV)

Other foods that are also high in magnesium include: salmon, coriander, cashews, goat cheese and artichokes.