Magnesium is a mineral that is integral to our health. Every organ in our body needs magnesium to function and about half of us do not get enough of this important nutrient. Magnesium plays a role in the following:
- Supporting muscle function by regulating muscle contraction and relaxation.
- Bone health contributes to bone density (making your bones stronger) by helping your body use calcium.
- Aids in managing blood sugar levels by playing a role in the action of insulin and blood sugar (glucose) metabolism. May help decrease the risk of developing type 2 diabetes. A higher intake of magnesium may help lower the risk of insulin resistance.
- Boosts heart health by helping to regulate heart rhythm and blood pressure.
- Promotes better sleep and relaxation as magnesium can offer a calming effect on the nervous system allowing muscles to relax and minimize stress.
- Improve mood and anxiety by aiding in relaxation and lowering stress.
- Supports a healthy nervous system by regulating certain neurotransmitter functions. This can prevent overstimulation which can lead to lower stress, better focus, and decreased frequency of migraines.
- Enhances digestive health by supporting normal bowel function and minimizing the risk of constipation. Magnesium also helps keep the gut microbiome healthy.
- Can work as an anti-inflammatory agent. Chronic inflammation is linked to heart disease, diabetes, and autoimmune diseases.
- Promote healthy skin as magnesium plays a role in collagen production.
Magnesium is found in many foods, but some of the best sources are:
- Dark green leafy vegetables (spinach, kale, etc.)
- Nuts and seeds (almonds, sunflower seeds, pumpkin seeds, chia seeds, etc.)
- Whole grains (quinoa, brown rice, etc.)
- Legumes (beans, lentils)
Try to have a dark green leafy salad each day, or sauté spinach in olive oil with garlic. Try adding nuts or seeds to your cereal, salads, or side dishes. Add more legumes to your diet – make a delicious pot of bean soup, chili, or lentil soup. Getting in magnesium can be simple with some minor adjustments in your diet.