Here are natural sources of magnesium-
- Swiss chard
- Turnip greens
- Collard greens
- Bok choy
- Brussels sprouts
- Beet greens
- Romaine lettuce
- Raw cacao nibs
- Various seeds and nuts (cashews, almonds and brazil nuts)
- Fatty fish (wild Alaskan salmon)
- Herbs and spices (coriander, chives, cumin and mustard seeds, fennel, basil, cloves and parsley)
Health Benefits of Magnesium
Scientific evidence suggests that magnesium plays an important role in maintaining the heart due to its role as an electrolyte. An electrolyte deficiency can reduce your heart’s ability to pump blood, and your brain won’t be able to function properly. One complication that can arise from magnesium deficiency is arrhythmia, or an abnormal heartbeat.
Blood Pressure Management
Controlling your blood pressure is important, because a high pressure can increase your risk of heart disease and stroke. Sufficient magnesium intake may help lower these risks, according to Dr. Yiqing Song from Indiana University. He explains that magnesium dilates your arteries, which can lower blood pressure.
Magnesium works with calcium to help maintain healthy, dense bones, which is why those who are deficient in this mineral have an increased risk of developing osteoporosis. Maintaining a healthy balance of magnesium, calcium, and vitamins K2 and D can help promote bone health well into adulthood.
Magnesium plays a critical role in your muscles by helping them relax after a contracting action. Without it, your muscles will always be in a state of contraction, which can be painful and hamper athletic performance. Deficiency in this mineral can lead to constant cramps, muscle spasms and prolonged muscle soreness.
Blood Sugar Regulation
Magnesium may have a beneficial effect for people who have type 2 diabetes. It’s believed that this mineral plays a role in helping control your blood sugar levels, according to the World Journal of Diabetics. Furthermore, increasing your magnesium levels may help improve insulin sensitivity, according to another study