Signs of Magnesium Deficiency? 16 ways to boost up your Magnesium

tiredperson

        

 

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

1.Almonds

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.

2.Sesame seeds

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.

3.Sunflower seeds

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.

4.Bananas

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.

5.Cashews

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.

6.Tofu

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.

7.Pumpkin seeds

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.

8.Flaxseed

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.

9.Milk (skim)

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:

The truth about Milk

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.

Nutrition Amount
Minerals
Calcium 38.4mg
Magnesium 88.8mg
Potassium 631mg
Phosphorus 240mg
Iron 3.8mg
Zinc 1.6mg
Copper .6mg
Manganese 2.2mg
Selenium 14.9mcg
Vitamins
Vitamin C 6.7mg
Vitamin E .4mg
Vitamin K .2mcg
Niacin 1.8mg
Folate 38.4mcg
Vitamin B6 .1mg
Thiamine .1mg
Fat
Total Fats 57.2 g
Saturated Fats 50g
Omega-6 Fatty Acids 626mg
Monounsaturated Fats 2.4g
Others
Carbohydrates 13mg
Fiber 5mg
Proteins 5mg
Calories 552
Sodium 36mg
Cholesterol 0mg

10.Oatmeal

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.

11.Broccoli

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)

12.Sweet corn

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.

13.Peas

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.

  1. Spinach — 1 cup: 157 milligrams (40% DV)
  2. Chard — 1 cup: 154 milligrams (38% DV)
  3. Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)
  4. Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)
  5. Black Beans — ½ cup: 60 milligrams (15% DV)
  6. Avocado — 1 medium: 58 milligrams  (15% DV)
  7. Figs — ½ cup: 50 milligrams (13% DV)
  8. 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

Ingredients

Directions

  1. Use a double boiler and melt the coconut oil and cocoa butter over medium heat.
  2. Once both oils are melted, add magnesium oil.
  3. Stir the oils and allow them to cool.
  4. Once the oils are cooled and hard you will want to whip them into a body butter.
  5. Use a hand mixer and whip the oils until the body butter is light and fluffy.
  6. Store body butter in a air tight container.
  7. 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

  1. 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.
  2. 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).
  3. 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.
 16.Magnesium Spray for Body
recipe by : Hellonatural.com
Ingredients
Instructions
  1. Steep tea in almost boiling water for 5 minutes. Then discard tea bag.
  2. Combine all ingredients except aloe vera in a reusable spray bottle.
  3. Shake well to dissolve salt.
  4. Let cool completely then add aloe vera.
  5. Keep refrigerated.

Disclaimer

The information and recipes contained in blog is based upon the research and the personal experiences of the author. It’s for entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. By reading this blog, the reader agrees that under no circumstance the author is not responsible for any loss, direct or indirect, which are incurred by using this information contained within this blog. Including but not limited to errors, omissions or inaccuracies. This blog is not intended as replacements from what your health care provider has suggested.  The author is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations or procedures discussed in this blog. All matters pertaining to your health should be supervised by a health care professional. I am not a doctor, or a medical professional. This blog is designed for as an educational and entertainment tool only. Please always check with your health practitioner before taking any vitamins, supplements, or herbs, as they may have side-effects, especially when combined with medications, alcohol, or other vitamins or supplements.  Knowledge is power, educate yourself and find the answer to your health care needs. Wisdom is a wonderful thing to seek.  I hope this blog will teach and encourage you to take leaps in your life to educate yourself for a happier & healthier life. You have to take ownership of your health.

 

 

resources

http://healthywildandfree.com/the-top-6-signs-of-magnesium-deficiency/?c=fbg#sthash.ArmBR45x.dpbs

http://www.health.com/health/gallery/0,,20914173_3,00.html

http://www.mayoclinic.org/hyperthyroidism/expert-answers/faq-20058188

http://www.whfoods.com/genpage.php?tname=answeredquestion&dbid=129

Dr Fuhrman Do Cruciferous Vegetables Harm the Thyroid?

 

 

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