17/09/2020
Magnesium has so many benefits and you will find recommendations for it in all of my books.
Magnesium plays a role in more than three hundred biochemical reactions in your cells and can help you feel more rested.
Two main uses of magnesium we can use right now to help us during the pandemic are its ability to counter the stress response and to help your muscles release. Sometimes your tightness or stiffness is a sign of magnesium deficiency.
Excess stress can cause you to excrete magnesium. Consumption of excess refined carbohydrates causes loss of magnesium through the urine.
The current recommended Daily Value (DV) for magnesium = 400 mg for ages 18 and up.
Food first is my approach. If and when supplementing is necessary, I usually start my patients at 200-300 mg per day in the form of magnesium glycinate.
Foods high in fiber are more likely to be high in magnesium. This includes nuts and seeds.
Seeds highest in magnesium include:
🔺️Pumpkin seeds - 28 g (almost 4 tbsps) = 154 mg
🔺️Chia seeds - 9 g (approx 1 tbsp) = 35 mg
🔺️Flax seeds - 9 g (approx 1.5 tbsp) = 35 mg
Nuts high in magnesium include:
🔺️Brazil 1 oz (approx 8 nuts) = 105 mg
🔺️Pecan 1 oz (15 half nuts) = 34 mg
🔺️Almond 1 oz (24 almonds) = 76.5 mg
🔺️Walnut 1 oz (14 halves) = 44 mg
🔺️Cashew 1 oz (18 cashews) = 82 mg
🔺️Hazelnut 1 oz (21 nuts) = 45.6 mg
Which ones are your favorite?
