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17 Foods Full Of Magnesium That Can Reduce Your Risk Of Anxiety, Depression, Heart Attacks

17 Foods Full Of Magnesium That Can Reduce Your Risk Of Anxiety, Depression, Heart Attacks

Magnesium is one of the four minerals of which the body is essentially composed. According to the National Institutes of Health (NIH), 300 enzymes need this nutrient to function properly in the body. Thus, being careful to choose foods rich in magnesium is a very wise health choice, as it may counter the risk of heart attacks, depression and anxiety.

Magnesium and heart disease
Studies have shown that high magnesium intake can significantly reduce the risk of heart attacks. By increasing glucose and insulin levels in the metabolism, magnesium improves the vasodilatation of the endothelium, the innermost layer of the blood vessels. Thus, thanks to its hypertensive and anti-inflammatory effects the risk of heart attack and cardiovascular events is reduced. Magnesium, protecting the arteries, would also have a regulating effect on the heart rhythm. It is sometimes used as an intravenous infusion for people with heart disease.

Magnesium to cure depression
In case of depression, it would also be useful to consume foods rich in proven that taking magnesium is as effective as taking antidepressants. Without the side effects of taking this type of medication, this mineral plays on mood and improves the symptoms of depression. According to the study, 500mg tablets, once a day, for about 8 weeks, improve the depressive state.

Be careful, it is necessary to warn a specialist about the state of your symptoms before starting taking supplements.

Magnesium reduces anxiety

A study shows that magnesium has a significant impact on mild to moderate anxiety. The effects of magnesium, as for depression, are to restore a normal sleep pattern and thus lessen the stress on the person suffering from anxiety / depressive disorder. Magnesium is a nutrient essential for the proper functioning of the brain and its intake has the effect of effectively reducing the anxiety disorder.

In case of chronic anxiety, it is necessary to consult your doctor to discuss a treatment adapted according to its intensity.

Magnesium deficiency
A lack of this mineral, which makes up most of our vital organs, can be dangerous. It is therefore very useful to be able to identify the signs that our body sends us to signify it. This mineral is responsible for a hundred biochemical processes in our body. Symptoms such as muscle cramps, irritability, cold hands and feet or tremors can alert you to the lack of magnesium within the metabolism.

Other more serious symptoms may indicate a greater deficiency. These are spasms, chronic fatigue, anxiety, anxiety, decreased appetite, nausea. Renal or gastric disorders may be the cause of magnesium deficiency. It is therefore essential to alert your doctor who can identify your deficiency.

Other benefits of magnesium on the body

This nutrient is responsible for other positive contributions to the body if taken regularly. It is scientifically proven that taking magnesium decreases the risk of developing diabetes by reducing insulin resistance. Magnesium also has virtues against migraine and reduces the symptoms associated with premenstrual disorder including fluid retention, mood swings, fatigue and irritability.

Foods rich in magnesium - (magnesium content according to the National Agency of Sanitary Safety, food, environment and work (ANSES):

1. Sardines in olive oil (467mg / 100g)
2. Unsweetened chocolate powder (376mg / 100g)
3. Seafood (about 75-80mg / 100g)
4. Wholemeal Bread (176mg / 100g)
5. Spinach (69.20mg / 100g)
6. Artichokes (41.8mg / 100g)
7. Cashew nuts (247mg / 100g)
8. Red beans (138mg / 100g) and / or white (187mg / 100g)
9. Pistachios (105mg / 100g)
10. Buckwheat (157mg / 100g)
11. Oats (177mg / 100g)
12. Peanuts (70.6mg / 100g)
13. Hazelnuts (88.40mg / 100g)
14. Whole Rice (104mg / 100g)
15. Peanut butter (174mg / 100g)
16. Seeds of cumin (366mg / 100g)
17. Quinoa (197mg / 100g)

17 Foods Full Of Magnesium That Can Reduce Your Risk Of Anxiety, Depression, Heart Attacks