Where to Find the Powerhouse Mineral You Didn’t Even Know You Needed…


I have found that many people don’t know very much about the mineral magnesium and what a critical role it plays in our bodies’ daily functioning. Without the presence of magnesium in the body energy could not be produced or used in the cells, muscles could not contract and relax, and key hormones could not be synthesized to help control vital bodily functions.

Research points to the importance of having proper levels of magnesium. It has been found to be even more of a powerhouse of a mineral then once thought. Magnesium is very affordable and I often recommend it be taken to help with menstrual cramps, restless leg syndrome, and constipation. It is also can be effective helping with insomnia.

With the rise of depression and anxiety being such an invasive struggle for so many, it’s interesting to note that magnesium insufficiency may be a contributing factor. Academic medical studies cite the benefits of magnesium on depression and anxiety attacks. The primary focus is on amino acids (such as tryptophan and tyrosine) for ameliorating mood disturbances, panic attacks and phobias and this research suggests it might be beneficial to include magnesium for improving these conditions. This could be due to electrolyte imbalances that affect the central nervous system, an additional plausible explanation is magnesium’s role in blood sugar management. Magnesium is a crucial “ingredient” in the proper metabolism of carbohydrate, and magnesium is critical for healthy blood glucose control, so it makes sense that insufficient magnesium could be at least one factor behind panic attacks.

Even if you aren’t struggling with any of the issues listed above, Magnesium deficiency is one of the leading nutrient deficiencies in adults and it’s a good idea to consider adding magnesium to your diet by eating magnesium-rich foods. I have listed the benefits of magnesium below as well as some tasty magnesium-rich foods (with one of the best being dark chocolate)!

Benefits Magnesium Can Provide

Helps Maintain Energy Levels

Calms Nerves and Anxiety

Treats Insomnia and Helps You Fall Asleep

Helps with Digestion by Relieving Constipation

Relieves Muscle Aches and Spasms

Regulates Levels of Calcium, Potassium and Sodium

Important for Heart Health

Prevents Migraine Headaches

Foods Rich in Magnesium (values from the USDA):

Spinach, cooked — 1 cup: 157 mg (39 percent DV)

Swiss chard, cooked — 1 cup: 150 mg (38 percent DV)

Dark Chocolate (HOORAY) — 1 small square: 95 mg (24 percent DV)

Pumpkin seeds, dried — 1/8 cup: 92 mg (23 percent DV)

Almonds — 1 ounce: 75 mg (19 percent DV)

Black beans — 1/2 cup: 60 mg (15 percent DV)

Avocado — 1 medium: 58 mg (15 percent DV)

Figs, dried — 1/2 cup: 50 mg (13 percent DV)

Yogurt or kefir — 1 cup: 46.5 mg (12 percent DV)

Banana — 1 medium: 32 mg (8 percent DV)


WellnessAleta Knight