Magnesium is an important trace mineral that is essential in any healthy diet. Studies show that many people do not eat enough magnesium each day. Insufficient magnesium intake can lead to several health problems, such as migraines, multiple sclerosis, ADD, depression, anxiety, asthma and allergies. It's important to take these steps to eat more magnesium.
Eat magnesium rich foods. Eating foods rich in magnesium is the simplest, easiest way to get more magnesium in your diet. Magnesium rich foods include: broccoli, nuts, beans, soy, spinach, whole grains, fish, tofu, okra and oysters. Other leafy green vegetables and legumes are great sources of magnesium as well. Even tap water can be a good source of magnesium in some areas.
Be aware of magnesium antagonists. Certain foods, drugs and minerals will interfere with the way the body absorbs magnesium, which can cause a deficiency regardless of how much magnesium you are getting from your diet. Since calcium interferes with proper magnesium absorption, it's important not to get too much. Excess calcium from milk or from other sources like daily vitamin supplements can seriously lower magnesium levels. Alcohol, caffeine and certain prescription drugs may also hinder how much magnesium is absorbed by the body.
Know if you're at risk. Some people are more at risk for a magnesium deficiency than others. Women need to be sure to eat more magnesium to avoid the health problems related to insufficient intake. On the same note, some people need to eat more magnesium than others. Teenagers between the ages of 14-18 need the most magnesium in their diets to ensure adequate growth and development. Pregnant women and women who are breastfeeding also need to eat more magnesium. If you fall into any of these categories, it's vital that you make sure you get enough magnesium.
Watch for symptoms. If you experience any of the following symptoms, you may already have a magnesium deficiency. Hypertension, headaches or migraines, depression, anxiety, insomnia, erectile dysfunction, fatigue, sensitivity to stress and decreased ability to focus are all symptoms of magnesium deficiency. If you are experiencing any of these symptoms or you suspect that you might have a magnesium deficiency, request a test from your doctor. Using these steps to eat more magnesium will help you increase your magnesium levels.