Healthy Habits Food with Magnesium by desegura89

Published on January 23rd, 2014 | by Liz Thompson


Magnesium Deficiency, More Common Than You Think

Food with Magnesium by desegura89

If you are a migraine sufferer you’ve probably heard about magnesium deficiency. The two are thought to be linked.

Did you know that most of us are somewhat deficient in this mineral? If you often feel weak, fatigued or irritable (or get lots of headaches) you could be low on magnesium. Cardiovascular disease has even been linked to low levels of the mineral.

Magnesium is necessary for over 300 our body’s functions, Maintaining energy, regulating the nervous system, balancing hormones, and supporting heart and blood vessel health among them. This mineral also helps to regulate blood pressure, supports bone health, and relieves constipation.

Add 5 servings of these magnesium rich foods to your diet daily:

  • 2 organic bananas
  • 1 cup kidney or black beans
  • 2 slices whole wheat bread
  • 1 cup brown rice or lentils
  • ½ cup quinoa
  • 1 cup oatmeal
  • ½ cup spinach

The Recommended Daily Allowance (RDA) of magnesium for young adults is around 400 mg/day for men and 310 mg/day for women. For adults over 30, the RDA is 420 mg/day for men and 320 mg/day for women.

To ward off magnesium depletion keep caffeine, sugar, processed foods, and alcohol to a minimum.  Substitute your afternoon cup of joe for green tea.  It contains, among other good for you stuff, a healthy dose of magnesium.

[Image by desegura89 at, cc]

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About the Author

I am an organic beauty expert, writer, and mom of two young environmentalists who can already spot a toxic product when they see one. Read more about me at Organic Beauty, and find me on , Twitter, Pinterest, and Facebook.

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