Unless you eat these kinds of foods regularly it’s worth considering a good magnesium supplement to deal with the high demands of our modern lifestyle and help replace the magnesium that has been stripped from our food supply. A very healthy grain replacement, quinoa is a pseudo-grain that is gluten-free and boasts high magnesium amongst its many nutritional benefits. Most packaged grain foods like bread can no longer be considered a good source of magnesium as processing removes most of the mineral. Whether fresh or dried, figs are a delicious source of magnesium and a great way to get a lot of beneficial dietary fiber as well. The high levels of sugar and additives in regular milk chocolate negates a lot of the benefits so the darker the better if you want your chocolate healthy. Dark ChocolateĪ personal favorite, dark chocolate, when at least 70% or above, is a good source of magnesium. Cashew NutsĬreamy cashew nuts make a healthy snack and are high in magnesium, along with copper and zinc for healthy hair. Natural rolled oats are relatively high in magnesium and combined with pumpkin seeds or sunflower seeds in a homemade muesli would be a good way to get more of the mineral into your diet. White beans, French beans, navy beans and kidney beans are all good sources of magnesium, though you may want to soak them overnight before cooking to reduce the starch raffinose that causes excessive gas. It’s worth considering taking chlorella when you eat large fish like these as it can help protect against heavy metals by binding to them in the digestive tract.
Best form of magnesium for heart health full#
Oily fish like mackerel, pollock and tuna contain magnesium and are full of protein and omega-3 fats. Dark Leafy GreensĪlso a good source of calcium and antioxidant carotenoids, dark leafy greens like spinach, Swiss chard and kale are all rich in magnesium. All of these nutrients make them great for cardiovascular health, though once again they are better eaten raw. Sunflower SeedsĪnother healthy seed that’s very high in magnesium, sunflower seeds are also rich in vitamin E, folate and phytosterols. They make a tasty snack that is rich in other minerals like manganese and zinc, full of protein to really fill you up and provides many other health benefits. Raw pumpkin seeds like these US grown ones are much better than the cheap Chinese seeds. Pumpkin seeds are an excellent source of magnesium with just an ounce of the tasty green seeds providing nearly 40% of the recommended daily intake of magnesium.
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Some estimates have low level magnesium deficiency as high as three quarters of the American population.Ĭompounding the problem, many commonly used forms of supplemental magnesium have low absorption rates and often have a laxative effect at high doses.Ī new and superior form of magnesium supplement is available and covered ahead, but first let’s look at some magnesium rich foods well worth adding to your diet to prevent deficiency. Unless you regularly eat good amounts of certain natural foods, like the high magnesium examples ahead, and/or use an effective supplement, a lack of magnesium can play a part in many health issues.Īccording to current government statistics, around half of all people over 2 years old in the USA don’t get enough magnesium in their diet. Unfortunately, despite its importance, magnesium is one of the most common minerals to be depleted in processed supermarket foods.
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Some of these include regulating blood sugar levels for stable energy, improving protein synthesis for healthy muscles, maintaining optimal nerve and brain function, normalizing blood pressure and heartbeat rhythm, sustaining the immune system and many other vital functions. There are over 300 biological processes within the human body that rely on adequate levels of magnesium. Like calcium, it is involved in maintaining strong bones but has many other important functions within your body, particularly in relation to your cardiovascular, muscular and nervous systems. Magnesium is an essential mineral for good health.
Best form of magnesium for heart health how to#
Here is why magnesium is so important, ten of the richest food sources and how to choose the best magnesium supplement for improving your health.
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Magnesium deficiency is widespread and believed to be responsible for many health problems and diseases.