Magnesium is an essential mineral for maintaining normal muscle health and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones. With today’s modern diets we are not eating enough nutrient-rich foods. I am a true believer that food is thy medicine and helps unlock the body’s own healing power. These are just a few facts and tips to help you on your journey.
Helpful facts
- Assessing magnesium if your body is deficient is difficult because most magnesium is inside cells or in bone so it’s important to add it to your food.
- Water can also be a source of magnesium, but the amount of magnesium in water varies based on the quality of the water.
- A deficiency in magnesium can lead to muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis.
- Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur.
- The best way to absorb this water is via food.
Who is at risk for low levels
- People with gastrointestinal diseases
- People with type 2 diabetes
- Older adults
Adding foods high in magnesium can potentially improve sleep, relax the nervous system, strong muscles, better flexibility, bone integrity and strength, better hydration and can help relieve constipation.
Clients always ask me what foods are good sources
- Dark Leafy Greens (Raw Spinach)
- Nuts and Seeds (Squash and Pumpkin Seeds)
- Beans (White beans and French beans)
- Avocado
- Bananas
- Dark Chocolate (yay!)
- Black berries
- Raspberries
- Strawberries
- Jack Fruit
- Guava
As a Holistic lifestyle coach I started and love collecting recipes on Pinterest. With my health in mind and yours here is one of my favorite balanced breakfast that I personally eat.
Avocado, Egg and Goat Cheese with Lime on Toast
Makes 2 and half servings
1 avocado
small serving of goat cheese (optional)
1/4 lime juice
1 egg (poached, fried or your choice of protein)
2 pieces of Sourdough or whole wheat toasted with a brush of olive oil
fresh herbs (parsley, thyme, or basil) for topping
Mash the avocado like you would guacamole then mix the rest of the ingredients and spread it on the toast, yummy! I like to use organic or farmed raised foods as much as I can to be sure I am getting all the nutrients I need. Enjoy!
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