These 17 Magnesium-Rich Foods Decrease Risk of Depression, Anxiety, and Heart Attacks

Did you know that magnesium is the 4th most abundant mineral and it is pivotal for the overall health? Believe it or not, it participates in regulating more than 300 enzymes and in biochemical processes that are important for a healthy metabolism.

Other Roles of Magnesium

  • Improves the functioning of the muscles and nerves
  • Strengthens the bones and teeth
  • Soothes and relaxes the blood vessels
  • Controls the blood sugar levels and insulin sensitivity
  • Creates ATP
  • Aids the detoxification processes in the body through the glutathione synthesis
  • Elevates the body’s energy levels and enhances athletic performance
  • Optimizes the mitochondrial efficiency (mitochondria supply the cells in the body with energy (fuel) and ensure optimal performance)

Lack of Magnesium

Prolonged magnesium deficiency can have a negative effect on one’s overall health and it is known to cause frequent headaches, migraine, depressive mood, anxiousness, heart disease, fibromyalgia, etc.  This deficiency can occur as a result of a poor diet comprised of processed and fast foods and low on veggies and fruits. Other contributing factors are alcohol abuse, insufficient sleep, and use of specific meds like statins and antibiotics.

The Major Symptoms of Magnesium Deficiency

  • Reduction in appetite
  • Nausea
  • Tiredness
  • Weakness
  • Frequent headaches
  • Migraine
  • Changes in personality
  • Tingling sensation
  • Numbness
  • Abnormal heart rhythm

How to Increase Magnesium Levels Naturally

Even though magnesium supplements are usually recommended by doctors for the treatment of this health issue (magnesium supplements need to be combined with vitamins D and K2 and calcium), it is also pivotal to make positive changes in your diet and introduce healthier foods abundant in this mineral, like green leafy veggies. For example, spinach, broccoli, kale, collard greens, Swiss chard, Brussels sprouts, and bok choy. Of course, you should also consume more of the following foods: nuts, seeds, fruits, especially berries, squash, avocado, spices and herbs like parsley, cumin, and fennel, fatty fish, and cocoa powder.