Are You Magnesium Deficient?

magnesiumrichfoods

Magnesium is involved with over 300 metabolic processes in our bodies. So what exactly does it mean to have a magnesium deficiency, and what are some magnesium deficiency symptoms?
I first became passionate about this "master mineral" while enrolled at The Institute for Integrative Nutrition. The Magnesium Miracle book by Carolyn Dean, MD ND was in one of my monthly bags of resources. I remember being immediately drawn to read every word, and could relate as dark leafy greens, beans, and seeds were among some of the many whole foods that helped to propel my wellness journey forward. Pick up a copy!

Magnesium is involved with over 300 metabolic processes in our bodies. So what exactly does it mean to have a magnesium deficiency, and what are some magnesium deficiency symptoms? 

The-Magnesium-Miracle

I first became passionate about this "master mineral" while enrolled at The Institute for Integrative Nutrition. The Magnesium Miracle book by Carolyn Dean, MD ND was in one of my monthly bags of resources.  I remember being immediately drawn to read every word, and could relate as dark leafy greens, beans, and seeds were among some of the many whole foods that helped to propel my wellness journey forward.  Pick up a copy!

What I Learned


Magnesium plays a key role in regulating how well the human body converts food into energy. Magnesium is a mineral responsible for numerous bodily processes. It’s an anti-inflammatory mineral offering protection against illnesses like arthritis and Alzheimer’s disease. 

Magnesium has been used to remedy problems like high blood pressure, diabetes, respiratory issues, and much, much more. But as you may suspect, just as upping magnesium intake can solve problems, a magnesium deficiency could lead to many of those same issues and much more.

Top 10 Magnesium Deficiency Symptoms 

  • Muscle cramps 
  • Tremors 
  • Insomnia 
  • Anxiety 
  • Respiratory issues 
  • Dizziness 
  • Fatigue 
  • Difficulty swallowing 
  • Poor memory 
  • Body Odor 
It’s important to note that while these are symptoms of a magnesium deficiency, it doesn’t necessarily mean you are definitely deficient in magnesium if you experience the above issues. 

"FOOD FROM THE FARM, NOT THE PHARMACY."


In my opinion, always look to your food.  Food is your best medicine.  Of course, your food choice will be the best available to you, and yes, that means buying organic, growing your own, and keeping your food source as local as possible from your friendly farmer, farmstand and farmers markets.

How To Raise Levels of Magnesium 


The simplest way to raise magnesium levels is through healthy food sources.

THE LIST:  Here are a few foods that can relieve you of any magnesium deficiency symptoms: 
  • Pumpkin seeds  
  • Sunflower seeds 
  • Black beans 
  • Spinach 
  • Squash 
  • Sesame seeds 
  • Almonds 
  • Okra


THE RECIPES & WAYS


Pumpkin seeds - Simply in your hand, in your sauteed greens or in this easy pie crust recipe!

Sunflower seeds - Same as above and add to granola, breads, even seed gf breads.

Black beans - Simply adding to wraps and tacos, everything from soup & burgers to Black Bean Brownies.

Spinach - Spinach salads, add to wraps, smoothies and lentil dahl.

Squash - Perfect for cooked soups and stews, and raw noodle ribbons!

Sesame seeds - Add Tahini (seame seed paste) to your hummus.  Add Sesame seeds to Asian Noodle Salad, veggie sushi, and even pancakes (Arrowhead Gluten-free mix)

Almonds - Keep it simple - 8 - 10 whole raw almonds, or almond butter.

Okra - Add to your creole cooking and grow them in your garden - their glorious flower blossoms alone will put what feels like a magnesium boosting smile on your face at the thought of waiting for the harvest!

Additionally

Sea Veggies - Add to soups & stews, or a sea veggie salad.

Cacao - Think smoothies and raw chocolate sauce.

Quinoa - Quick cooking and versatile this easily digestible protein will up your energy.  Try this easy recipe.

Read more from Dr. Mercola HERE.