Magnesium deficiency symptoms, like most deficiencies, are non-specific and could signal any number of nutrient deficiencies and health problems. If you have some of the symptoms mentioned above, how do you know if you are deficient?
Unfortunately, there is no real reliable test to determine magnesium levels in the body. Most often, a blood test is taken, however considering 50-60% of the body’s magnesium is stored in our bones, serum levels don’t provide a true picture of total body or specific tissue levels. (1)
Other tests include: (1)
- Measuring magnesium concentrations in erythrocytes, urine, and saliva
- Measuring Ionized concentrations in the blood, serum, and plasma
- Magnesium-loading or tolerance test: Clinically, this involves parenteral infusion of a large dose of magnesium and testing urinary outputs.
- Magnesium Stool test: Involves testing the amount of magnesium in your stool. This test is for diagnostic purposes only and is not approved for use in all states. (6)
Due to the typical North American diet and the way our food system works, chances are you are not reaching adequate intake levels of magnesium each day. While supplementing can have its place, especially for highly active individuals and anyone suffering from preciously mentioned ailments, increasing the amount of magnesium-rich foods is a safe, natural way to boost your levels.
Foods High in Magnesium
There are so many magnesium-rich foods that you can include in your diet every day. Green leafy vegetables, legumes, nuts, seeds, and whole grains the most magnesium-containing foods. (1, 7)
Do you best to buy local and organic whenever possible, as these foods will not only have higher amounts of magnesium, but other vitamins and minerals as well, without the added toxins and chemicals that take away from the nutrient value of our food. (1, 7)
Foods with the Most Magnesium
Include as many of these foods in your daily diet to ensure adequate dietary intake of magenesium: (1. 7)
- Pumpking or Squash Seeds (317mg per quarter cup)
- Brazil Nuts (133mg per quarter cup)
- Salmon (92mg per 2.5k ounce fillet)
- Dry roasted Almonds (80mg in 1 ounce)
- Spinach (83mg per half cup, cooked)
- Black Eyed Peas (80mg per half cup)
- Swiss Chard (80mg per half cup, cooked)
- Tempeh (77mg per half cup)
- Dry roasted Cashews (74mg in 1 ounce)
- Oil Roasted Peanuts (63mg per quarter cup)
- Quinoa (63mg per half cup)
- Black Beans (60mg per half cup)
- Edamame (52mg per half cup)
- Avocado (44-55mg per 1 cup, cubed)
- Baked Potato with skin (43mg per 3.5 ounce potato)
- Brown Rice (42mg per half cup)
- Plain, Low fat Yogurt (42mg per 8 ounces)
- Instant Oatmeal (36mg per packet)
- Kidney Beans (35mg per half cup)
- Medium Banana (32mg)
If you do decide to go the supplementation route, be sure to talk to your doctor or health care provider before you start taking anything, in case of any possible interactions with medications. They can also help you to determine the amount you should be taking for your unique needs.
At the Hearty Soul, we are big fans of Natural Calm Magnesium Supplement. It is a high quality supplement that is cost effective and comes in a variety of flavors for you to choose from.
Article Source: TheHeartySoul