You know it best as calcium’s pal, an essential mineral for bone health, and the nutrient that helps nerves and muscles relax. But what else is magnesium good for? And how can you make sure you’re getting enough? Read on to find out more about this magnificent mineral.
Magnesium is actually involved in hundreds of different body processes. It plays a role in your body’s ability to make energy, synthesize protein, regulate blood pressure and heart rhythm. It also assists in proper gene function. When you don’t have enough of this crucial mineral, you may experience unpleasant effects: fatigue, weakness, migraine headaches, anxiety and loss of appetite.
The good news is that magnesium is found in many foods. Healthy adults require 360 to 420 mg each day. Not sure if you’re getting enough? Add some of these foods to your daily diet:
5 Magnesium-Rich Foods You Should Be Eating
1. Almonds: 1 oz provides 80 mg of magnesium
2. Boiled spinach: ½ cup provides 78 mg of magnesium (Fresh spinach provides 24 mg per 1 cup)
3. Cooked black beans: ½ cup provides 60 mg of magnesium
4. Avocado: 1 cup (cubed) provides 44 mg of magnesium
5. Cooked brown rice: ½ cup provides 42 mg of magnesium
You can also fortify your diet with magnesium supplements. Magnesium is best absorbed in the form of magnesium citrate, magnesium lactate, magnesium aspartate or magnesium chloride.It is less readily utilized by the body if taken as magnesium oxide or magnesium sulfate.
Note that taking an excess of zinc can interfere with magnesium absorption, and that taking too much magnesium can cause diarrhea.