Magnesium is an essential mineral for the body, playing a crucial role in various physiological functions such as energy production, reducing cramps, alleviating stress, aiding sleep, reducing inflammation, and regulating blood sugar. However, despite its vital role in health, many people are deficient in magnesium. Statistics show that approximately 40% of the population suffers from magnesium deficiency.
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Recommended intake of magnesium
• Men: Approximately 420 mg daily
• Women: Approximately 320 mg daily
However, most people don't realize that getting enough magnesium through diet is not easy.
High magnesium foods and their intake
• Almonds: Consuming 5 ounces of almonds can meet your magnesium requirements, but almonds contain oxalate, and excessive intake may affect magnesium absorption.
• Spinach: Dark green vegetables like spinach are rich in magnesium. Consuming about 2.5 cups of spinach daily can meet your magnesium needs. However, spinach also contains high levels of oxalate.
• Dark chocolate: Consuming about 6 ounces of dark chocolate provides the necessary amount of magnesium. However, chocolate also contains oxalates.
• Avocado: You need about 7 cups of avocado to get enough magnesium, which is a very high intake.
• Fish: Approximately 14.8 ounces of fish is needed to meet magnesium requirements.
• Beef: Approximately 4 pounds of beef are needed to provide magnesium.
• Green vegetables: such as cabbage, require about 22 cups to get enough magnesium.
• Zucchini: You need to consume about 19 cups of zucchini.
• Eggs: 67 eggs are needed to meet magnesium requirements. Although eggs are important for other nutrients, their magnesium content is relatively low.
• Lettuce: If you eat lettuce, you need to consume 57 cups to get enough magnesium.
The impact and solutions of oxalate
Many magnesium-rich foods, such as spinach and almonds, also contain oxalate, a substance that binds with magnesium and reduces its absorption. To avoid this, you can pair them with calcium-rich foods like cheese to help break down oxalate binding. The calcium in cheese helps reduce the interference of oxalate in magnesium absorption, ensuring the effective utilization of magnesium.
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Recommendations for magnesium supplementation
Although some foods are rich in magnesium, factors such as oxalates in food may prevent them from fully meeting daily magnesium requirements. Therefore, many people may need magnesium supplements to ensure adequate intake. When supplementing with magnesium, it is best to choose high-quality supplements to ensure normal magnesium levels in the body.
YouTube source: https://youtu.be/NtWN_wIcJKg
YouTube Column: Dr. Berg's Chinese Health Knowledge
