Magnesium is a mineral that plays a important part in our health and well-being. It’s one of the forgotten minerals and it’s vital for many processes within the body. Magnesium helps to keep the nervous system healthy and to calm your nerves when you are stressed. In fact, did you know that magnesium is the first mineral depleted when you are stressed? So if you have any type of stress in your life magnesium is the first mineral that goes out the window. Magnesium is also an important mineral co-factor for enzymes that have biochemical reactions in the body. In other words it plays a large role in digestive system health as it helps enzymes do their job as well as to loosen the body to relax and ease to support the metabolic processes.
How much magnesium do you need?
About 60% of your magnesium is in your bones, the rest is in body tissues, and only about 1% is in your blood. Adult men should take in 400 mg, while women should get 310 mg; this increases to 420 mg and 320 mg
Magnesium: 105 mg in ¼ cup
Other body benefits: Almonds are rich in vitamin E, an antioxidant that keeps the immune system strong and eyes healthy. They’re also packed with protein, which helps fill you up and slim you down, as well as heart-healthy omega-3 fatty acids.
Magnesium: 101 mg in 1 ounce roasted
Other body benefits: Sesame seeds may add some sizzle to your sex life—they’re chock-full of zinc, which can help testosterone and sperm production in men. They’re also a good source of iron and vitamin B-6.
Magnesium: 128 mg in ¼ cup
Other body benefits: Sunflower seeds are a surprisingly good source of bone-building calcium. Additionally, they’re high in polyunsaturated fats, which can help reduce bad cholesterol levels in your blood when eaten in moderation.
Magnesium: 33 mg in one medium banana
Other body benefits: When bananas are still a little green, they are one of the best sources of resistant starch, a healthy carb that fills your belly and fires up your metabolism. Bananas also offer a dose of potassium, an electrolyte that can help lower blood pressure naturally.
Magnesium: 89 mg in ¼ cup
Other body benefits: A serving of cashews provides nearly 10% of your daily iron needs. The nuts are also a good source of folate and vitamin K.
Best ways to eat them: Have them on their own for a satisfying snack (just buy the unsalted kind). You could also toss them into a stir-fry or on top of a salad.
Magnesium: 37 mg in ½ cup
Other body benefits: This vegetarian soy protein source gives you 43% of your daily calcium needs in a ½-cup serving. You also get a dose of iron, a mineral the body needs to produce hemoglobin—the protein that helps red blood cells deliver oxygen throughout the body.
( Please remember that if you have hypothyroidism you are to avoid soy products. It hinders your bodies ability to absorb medication per Mayo clinic )
Side note: Since we are talking hypothyroidism at this moment, generally, it’s best to wait four hours after taking thyroid medication to consume any products that contain soy. The same guidelines apply to other products that may impair the body’s ability to absorb thyroid medication, including concentrated iron and calcium supplements, and antacids that contain calcium or aluminum hydroxide per mayo clinic.
Magnesium: 74 mg in 1 ounce
Other body benefits: The seeds from your jack-o-lantern are a good source of fiber, with 5 grams per ounce. Pumpkin seeds also have plenty of heart-healthy monounsaturated fats, as well as 5 grams of protein per serving.
Magnesium: 40 mg in 1 tablespoon whole
Other body benefits: A sprinkling of ground flaxseed turns a cup of yogurt or cereal into a heart-healthy breakfast: a tablespoon contains more than half your recommended daily intake of omega-3 fatty acids. Flaxseed also gives you doses of fiber and the antioxidant lignan.
Magnesium: 27.8 mg in 1 cup
Other body benefits: You’ve had the health benefits of milk drilled into your head since you were a kid, but here’s a quick review: a cup of milk provides about a third of your daily recommended intake of calcium, which you need to build healthy bones and keep them strong as you age. Milk is also a good source of potassium, vitamin D, protein, and vitamin B-12.
If your looking to stop drinking cow’s milk here is a article with a link attached : Top 10 milks that are healthier than cow milk
If you need a reason to stop drinking cow’s milk here is a good article:
Side note: If you don’t drink cow’s milk like me you can also Use almond milk. It also can vary in magnesium content depending on whether the company has added magnesium to the product. However, the amount of naturally occurring magnesium in one cup of almond milk is about 16 mg .
However, Coconut Milk is loaded with Magnesium
Coconut Milk Nutrition
The nutritional information outlined in the table below is based on one cup of coconut milk or 240g.
|Total Fats||57.2 g|
|Omega-6 Fatty Acids||626mg|
Magnesium: 57.6 mg in 1 cup cooked
Other body benefits: This healthy whole grain fills you up with folate, fiber, and potassium. Plus, it can help lower cholesterol, and oats are even rich in omega-3 fatty acids.
Magnesium: 51 mg in ½ cup cooked
Other body benefits: A serving of the cruciferous superfood contains more vitamin C than an orange. Plus, research shows that people who eat lots of broccoli may have a lower risk of certain types of cancer, including colon and bladder cancer.
( please remember that if you have hypothyroidism raw cruciferous vegetables can harm the thyroid. You would have to really consume a ton of cruciferous vegetables the scientific studies are still out but try to limit raw cruciferous vegetables and eat cooked. Please do eat your cancer fighting veggies)
Magnesium: 33 mg in 1 ear
Other body benefits: Some people say carb-heavy corn is a diet no-no. Though corn does have 6 to 8 grams of naturally occurring sugar in one ear, this healthy whole grain is also a great source of fiber, B vitamins, vitamin C, and plant-based protein.
Magnesium: 48 mg in 1 cup
Other body benefits: A cup of peas provides nearly a day’s worth of vitamin C. Peas also provide protein, potassium, and vitamin A.
Best way to eat them: The possibilities are endless: toss peas in a stir-fry or on top of a salad, make a belly-warming split-pea soup, mix them into pasta, or even eat them raw.
- Spinach — 1 cup: 157 milligrams (40% DV)
- Chard — 1 cup: 154 milligrams (38% DV)
- Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)
- Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)
- Black Beans — ½ cup: 60 milligrams (15% DV)
- Avocado — 1 medium: 58 milligrams (15% DV)
- Figs — ½ cup: 50 milligrams (13% DV)
- Dark Chocolate — 1 square: 95 milligrams (24% DV)
14. DIY Trail Mix: Take a handful of walnuts (which have loads of heart-healthy omega-3 fatty acids), add another handful of gluten free whole-grain toasted oat cereal, 70% dark chocolate bite, handful of dried cranberries, another handful of raw sunflower seeds or raw pumpkin . Toss it all into a baggie, give it a shake, and hit the road. It couldn’t be easier — or healthier!
Other Ways To Get More Magnesium:
15.Magnesium Hair Spray
Recipe by Thecoconutmomma.com
- 1/2 Cup Coconut Oil
- 1/2 Cup Cocoa Butter
- 1/4 Cup Magnesium Oil
- Use a double boiler and melt the coconut oil and cocoa butter over medium heat.
- Once both oils are melted, add magnesium oil.
- Stir the oils and allow them to cool.
- Once the oils are cooled and hard you will want to whip them into a body butter.
- Use a hand mixer and whip the oils until the body butter is light and fluffy.
- Store body butter in a air tight container.
- Keeps for 6 months.
Magnesium Hair Spray
Recipe by : wellnessmama.com
Ingredients for Hair Spray
- 1 cup of hot water (not boiling)- Can also use strong Chamomile Tea as the base if you want to lighten hair or black tea as the base if you want to darken hair, but you will need to keep in the fridge.
- 2 tablespoons epsom salts (or more for extra texture)
- 1/2 tsp Himalayan or Sea Salt (optional but adds stiffness)
- 1 teaspoon aloe vera gel
- 1/2 tsp conditioner (optional- don’t use if you have fine/oily hair)
- Optional: a few drops of essential oils or a spritz of your favorite perfume for scent- Lavender and citrus are great options
- Optional: 1 teaspoon lemon juice and 1 teaspoon vodka or alcohol- if you want to lighten hair (the lemon juice lightens and the alcohol preserves)
Hair Spray Instructions
- Get a spray bottle that holds at least 10 ounces. I used a glass bottle made from an old apple cider vinegar bottle and a regular spray top. I also tripled the recipe to accomodate the size of my bottle.
- Put the hot water (or tea) in the spray bottle and add the epsom salts, sea salt (optional), aloe vera, conditioner, scent (optional) and lemon juice/vodka (if using).
- Put the cap on the bottle and shake for 1-2 minutes or until epsom salts and sea salt are dissolved. Store in the fridge if using lemon juice or tea base, or at room temperature if you aren’t. Will last 3-4 months or longer.
- 1 cup cool green tea (can also use distilled water or other tea type too)
- 1 teaspoon aloe vera
- 1 tablespoon sea salt
- Pinch of epsom salt
- 2-3 drops of essential oil
- Steep tea in almost boiling water for 5 minutes. Then discard tea bag.
- Combine all ingredients except aloe vera in a reusable spray bottle.
- Shake well to dissolve salt.
- Let cool completely then add aloe vera.
- Keep refrigerated.
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Dr Fuhrman Do Cruciferous Vegetables Harm the Thyroid?