Magical Mineral Spotlight: Magnesium
We all store about 20 mg of this powerful mineral in our bones, but can you name its magical properties?
The cofactor magnesium (named after the Greek region of Magnesia, where compounds of the element exist naturally) is responsible for regulating over 300 critical biochemical reactions within your system, including blood pressure regulation, blood glucose control, muscle and nerve functioning, and protein synthesis.
Magnesium also provides many preventative health-care benefits for both women and men. A study published in the 2009 April issue of the Journal of the American College of Nutrition found that magnesium deficiency may be linked to a higher risk of osteoporosis. The Office of Dietary Supplements has also stated that several studies advise women to regularly eat magnesium-rich items to increase bone mineral density, especially amongst postmenopausal and elderly women.
The mineral also works to keep your heart in tip-top shape. The American Journal of Clinical Nutrition published a study in February 2011 that found that women who upped their magnesium levels had a lower risk for sudden cardiac-related death.
Magnesium is equally important for men and their hormonal anabolic activity, which declines with age. A 2014 study from the International Journal of Endocrinology suggests that magnesium may provide a positive influence on men’s anabolic hormonal status, including testosterone.
Women and men should make sure they’re getting about 300 mg and 400 mg each day, respectively. Thankfully, magnesium is found in many yummy fruits, vegetables, nuts, and seeds, especially these magnesium-packed superfoods:
Almonds - Munch on almonds as a midday snack or toss some into your salad. A single ounce of dry roasted almonds (about 20-24 almonds) contains 80 mg of magnesium, which is 20% of your needed daily value.
Spinach - Pair some spinach with salmon or lentils for dinner. Half of a cup of boiled spinach provides 78 mg of magnesium.
Cashews - One ounce of dry roasted cashews provides 74 mg of magnesium.
Pumpkin Seeds - Another great salad add-in! An ounce of pumpkin seeds (about 85 seeds) packs in 74 mg of magnesium.
Cacao Nibs - Our chocolatey fave packs in about 64 mg of magnesium in 1 ounce.
Avocado - One cup of cubed avocado has 11% of your daily value, at 11 mg of magnesium.
Philosophie Superfood + Protein Blends - Green Dream, Cacao Magic, and Berry Bliss all contain magnesium-abundant superfoods, including maca, mesquite, camu camu, goji berry, spirulina, chia, hemp, cacao, reishi, mangosteen, acai, and pomegranate.
We'd love to see how you pack in your magnesium each day! Share pics of how you integrate these superfoods into your diet with us on Instagram and be sure to tag #myphilosophie and #magnesiummagic.
Sources
http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-cocoa-nibs.html
http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
http://www.rsc.org/periodic-table/element/12/magnesium