Do you sometimes experience calf cramps or stress easily? You may need to eat more magnesium-rich foods. Magnesium is a hero among minerals. Imagine if you could boost your energy and lower your stress levels — all through the right diet. Sounds good? Then you've come to the right place! In this article, you'll learn why magnesium is vital and which foods you can easily incorporate into your diet to meet your daily requirements.
Published in Nutrition
7 min read · Aug 10, 2024
Magnesium is an essential mineral that is indispensable for many processes in your body. It is central to your body’s energy production, protein synthesis and muscle and nerve function. [1]
So you see, the human body cannot function without magnesium.
Magnesium helps to relax the muscles, calm the nerves and stabilize the heart rhythm. It also helps to regulate blood sugar levels and supports the immune system. [1]
Now, you may ask yourself: How can I ensure I'm getting enough magnesium, and where can I find magnesium? Fortunately, magnesium occurs naturally in food. Many delicious foods are rich in this mineral, which you can easily incorporate into your daily diet.
Let's look at some of these magnesium-rich foods and learn how they can help you boost your health.
We've compiled some categories of the best foods high in magnesium, including detailed information on the individual foods and their magnesium content. [2]
A full body check-up at CARE provides you with detailed insights into your health status. In addition to magnesium, 43 other blood values are tested and you even have access to personalized supplements based on your blood values.
Try out different recipes and explore which magnesium-rich foods taste best for you. This will help you promote your health and well-being naturally and broaden your culinary horizons.
Incorporating enough magnesium-rich foods into your diet can ensure you get enough of this important mineral. The daily requirement for magnesium varies depending on age, gender and lifestyle.
According to the National Institutes of Health (NHI) [4], the recommended daily requirement for adults is:
Yes, with a well-rounded and diversified diet, you can cover your daily magnesium requirement with food. Ensure you eat various magnesium-rich foods to get the most out of this essential mineral.
However, depending on eating habits and individual needs, this can be challenging for some people.
These include:
If you suspect you are not meeting your magnesium requirements through your diet, talk to your doctor or CARE Health Coach. They can help you determine if a supplement is a solution for you.
Symptoms of a mild magnesium deficiency include muscle weakness, loss of appetite and nausea, while advanced magnesium deficiency can cause muscle cramps, cardiac arrhythmias or high blood pressure. [5]
A magnesium deficiency can be caused by various factors, including insufficient dietary intake, increased excretion by the kidneys or intestines and increased requirements due to stress or physical exertion. [5]
The first signs of a magnesium deficiency are often nonspecific and can easily be overlooked. Other symptoms can include nervousness, sleep irregularities, and headaches.
See a doctor if you suspect you have a magnesium deficiency to get an accurate diagnosis and take appropriate measures to correct the deficiency.
Unlock your full health potential with CARE by making informed decisions based on your internal health data. During your health check-up, we measure preventative biomarkers in your blood to assess your overall health status and identify opportunities for improvement or deficiencies. We can also determine which micronutrients you lack or are deficient in, such as magnesium.
Did you know we can even create a personalized dietary supplement for you? The biomarkers in your blood allow our doctors to identify how and where you can optimize your health and take it to the next level.
Book your health check with CARE now to gain insight into your inner health values and start your health journey.
Jris is a health coach (nerd) and blog author at CARE. She has many years of experience as a coach for classic lifestyle conditions such as diabetes and women's health. She enjoys facilitating health challenges and courses. Fasting, keto, sleep, women's health and biohacking - Jris feels at home in these topics. When she's not working for CARE, she loves to listen to health podcasts and try out new (health) gadgets. Her credo: "It's never too late to start living a new lifestyle."
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