Discover the challenges of obtaining enough magnesium from the diet and the factors that deplete magnesium in the body. Get insights on magnesium-rich foods and a tip to enhance magnesium absorption.
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Quick takeaways
Many people are not getting enough magnesium from their diet despite thinking they are.
Incorporating cheese with spinach and other leafy greens can help increase magnesium absorption by countering the effects of oxalates.
Deep dives
Importance of Magnesium
Magnesium is essential for various bodily functions, including energy generation, reducing cramps, managing stress and cortisol levels, promoting sleep, reducing inflammation, and regulating blood sugar. However, about 40% of the population is deficient in magnesium. Consuming foods rich in magnesium is crucial, as it has been found that daily requirements for men are about 420 milligrams and for women, it's approximately 320 milligrams. Some foods that are good sources of magnesium include almonds (about five ounces per day), spinach (about two and a half cups per day), and dark chocolate (a little more than six ounces). However, it should be noted that these foods are also high in oxalates, which can bind up magnesium.
Food Sources and Challenges
While almonds, spinach, and dark chocolate are rich in magnesium, they also contain oxalates, which can limit magnesium absorption. Other food sources of magnesium include avocados (seven cups), fish (14.8 ounces), beef (four pounds), bok choy (22 cups), zucchini (19 cups), eggs (about 67), iceberg lettuce (57 cups), romaine lettuce (30 cups), Swiss chard, and kale (three to five cups). Incorporating cheese, such as feta, with spinach and other leafy greens can help counter the oxalate effects since the calcium in cheese binds to oxalates and allows magnesium to be absorbed. Due to the difficulty in obtaining adequate magnesium solely from diet, many people turn to supplements to meet their magnesium needs.
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The Challenges of Obtaining Enough Magnesium from the Diet