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The Best and Worse Types of Magnesium

author avatar Dr. Eric Berg 02/09/2021

Magnesium is an essential mineral for human health, involved in over 300 biochemical reactions in the body. It's important for energy production, muscle and nerve function, blood sugar control, and blood pressure regulation. magnesium-rich foods include leafy green vegetables, nuts and seeds, fish, beans, and whole grains. You can also get magnesium from supplements, but it's best to get your magnesium from organic whole food first.

Magnesium is a natural beta blocker. magnesium can help lower blood pressure by relaxing the smooth muscles in your blood vessels. magnesium is also effective in reducing anxiety and improving sleep quality.

Magnesium deficiency is relatively common, especially among older adults. Symptoms of magnesium deficiency include fatigue, weakness, muscle cramps, anxiety, and difficulty sleeping. If you think you may be deficient in magnesium, talk to your doctor about getting a blood test.

While magnesium is found in a wide variety of foods, some magnesium-rich foods are better than others. Here are the best and worst sources of magnesium.

Best sources of magnesium:

- Leafy green vegetables: spinach, Swiss chard, kale, collard greens, and turnip greens are all excellent sources of magnesium. One cup of cooked spinach provides about 157 mg of magnesium, while one cup of cooked Swiss chard provides about 150 mg.

- Nuts and seeds: magnesium-rich nuts and seeds include almonds, Brazil nuts, cashews, pumpkin seeds, sunflower seeds, and flaxseeds. One ounce of almonds (about 21 nuts) provides 80 mg of magnesium

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