To Optimize Your Magnesium, Eat Magnesium-Rich Foods According to the authors, 368 mg of magnesium can be obtained from a healthy diet, so you do not necessarily need to take a supplement. Dr. Suzanne Steinbaum, a New York City cardiologist, told Medi- cinenet.co
"As clinicians, we need to stress the importance of a well-balanced meal, not only for all the cholesterol lowering and sugar-modulating benefits, but for ensuring an adequate amount of mag- nesium in the blood," adding that "checking magnesium levels as part of a screening for heart health may be- come an essential part of prevention and for treatment of blood pressure."
Indeed, a useful way to maintain
healthy magnesium levels is to make sure you eat plenty of dark-green leafy vegeta- bles. Juicing your greens is an excellent way to increase your magnesium, along with many other important plant-based nutrients. That said, if the mineral is lacking in
the soil, it's also going to be low in the food, and mineral depleted soils are common- place these days unless the farmer is using
Other foods that are particularly rich in magnesium include:
• Raw cacao nibs and/or unsweetened cocoa powder One ounce or 28 grams (g) or raw cacao nibs contain about 64 mg of mag- nesium, plus many other valuable anti- oxidants, iron and prebiotic fiber that help feed healthy bacteria in your gut.
• Fatty fish Interestingly, fatty fish such as wild
caught Alaskan salmon and mackerel are also high in magnesium. A half fillet or 178 g (about 6.3 ounces) of salmon can provide about 53 mg of magnesium, equal to about 13 percent of the RDA.
• Squash One cup of winter squash provides
close to 27 g of magnesium; about 7 percent of your RDA.
• Herbs and spices
Herbs and spices pack lots of nu- trients in small packages, and this in- cludes magnesium. Some of the most magnesium-rich varieties are coriander, chives, cumin seed, parsley, mustard seeds, fennel, basil and cloves.
• Fruits and berries Ranking high for magnesium are
papaya, raspberries, tomato, cantaloupe, strawberries and watermelon. For ex- ample, one medium sized papaya can provide nearly 58 g of magnesium.
Magnesium Level Inversely Associated With Arterial Calcification In related news, your blood level of magnesium has also been shown to be inversely associated with coronary artery calcification (CAC). Previous studies have noted this association among patients with chronic kidney disease, but
found the same correlation exists among general, otherwise healthy populations. Among people who did not have any
regenerative methods. If you eat organic whole foods and show no signs of defi- ciency, you're probably getting sufficient amounts from your food. If you eat well but still exhibit defi-
ciency signs (discussed below), you may want to consider taking a supplement as well. When it comes to leafy greens, those highest in magnesium include:
Spinach Swiss chard
Turnip greens Beet greens Collard greens Broccoli
Brussels sprouts Kale
Bok Choy Romaine lettuce
• Avocados One medium avocado contains about 58 mg of magnesium, plus healthy fats and fiber and other vitamins. They're also a good source of potassium, which helps offset the hypertensive effects of sodium.
• Seeds and nuts Pumpkin seeds, sesame seeds and
sunflower seeds score among the highest, with one-quarter cup providing an esti- mated 48 percent, 32 percent and 28 percent of the recommended dietary al- lowance (RDA) of magnesium respec- tively. Cashews, almonds and Brazil nuts are also good sources; 1 ounce (28 g) of cashews contains 82 mg of magnesium, which equates to about 20 percent of the RDA.
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