Are you getting enough magnesium? Up to a third of people may not be. Here is how and why you should add more magnesium-rich vegetables to your diet
Are you getting enough magnesium in your diet !. . ? If you eat a diet of processed foods, you may not get adequate amounts of this essential mineral. When grains are processed much magnesium is stripped away makes many foods on grocery store shelves inadequate sources of magnesium. It is estimated that up to a third of people do not get enough magnesium in their diet. Good sources of magnesium include nuts, whole grains, wheat bran, brown rice and beans, but one of the best ways to get more magnesium is to add magnesium rich vegetables to your diet. By eating magnesium rich vegetables, you also get the benefits of other vitamins, minerals and phytochemicals that vegetables have to offer.
Why is it important?
Magnesium plays a number of important roles in the human body. Several recent studies show that magnesium may help prevent osteoporosis by increasing the transport of calcium into bone cells. It is also important in the regulation of blood pressure and helps to increase insulin sensitivity, making it an essential mineral for diabetics
. Some studies also show that higher magnesium levels are associated with a lower risk of heart attack and stroke
. Another important function of magnesium is to regulate the activity of nerve cells. When it is deficient, it can result in muscle symptoms such as weakness or cramps. Because it also helps regulate cardiovascular function, low levels of magnesium increases the risk of irregular heartbeat or arrhythmia.
How much do you need each day?
Men need between 400 and 420 milligrams of magnesium each, while women need around 310-320 milligrams.
Magnesium Rich Vegetables
To increase magnesium naturally and still get five to seven servings of vegetables a day, add more magnesium-rich vegetables to your diet. One of the best magnesium rich vegetables are spinach. One cup of cooked spinach provides nearly forty percent of the daily recommended requirement of magnesium. Plus you get the added benefits of vitamin A, vitamin K and iron that spinach has to offer. Another veggie that is quite high in magnesium is Swiss Chard. As spinach is rich in vitamins A and K, and vitamin C and has a taste similar to spinach, but less metallic. Any green, leafy vegetables are a good source of magnesium because of chlorophyll it contains. (Magnesium is bonded to the middle of the chlorophyll molecule.) Other magnesium rich vegetables with broccoli and artichokes.
The Bottom Line
Magnesium-rich vegetables such as dark, leafy greens are a healthy, low calorie way to increase dietary magnesium levels. Just another good reason to put more green, leafy vegetables on your dinner plate.