Magnesium is one of the most essential and versatile minerals that are required by or bodies for better functioning of our tissue, cell and muscles. Magnesium is also necessary for muscle recovery. The mineral is essential for its over 300 chemical reactions which include lowering depression, maintaining heart health, production of proteins and nucleic acids, and metabolism. According to research, magnesium deficiency can increase the risk of heart attacks by 53%.
Magnesium and depression are inseparable. Lower levels of magnesium cause depression thus it is important to maintain the necessary levels. Recommended magnesium levels are best maintained through the consumption of natural organic foods. Try to focus on establishing a healthy, well balanced diet to provide a sufficient intake of magnesium as well as cut back on salt and sugar intake. Even though magnesium supplements are available, total reliance on them to provide the recommended levels is ineffective in case you have a poor diet. Also, manufactured supplements can interfere with medication such as antibiotics and diuretics, that you might be taking.
Although the Recommended Dietary Allowance (RDA) for magnesium is between 300 and 400 mg per day, further research reveals that taking an additional 100 mg each day can improve your heart health and prevent heart disease. Further, research shows that the intake level of magnesium for runners should also be higher which imply that runners should take an additional magnesium quantity per day. To ensure a well-balanced diet, make sure you include these 20 foods which are rich in magnesium for an excellent cardiovascular health.
According to research, almonds improve heart health through increasing antioxidants in the blood and maintaining healthy blood vessels. As a result, it reduces blood pressure, improve blood flow which affects blood circulation through the heart. Therefore, add one ounce of dry roasted almonds to your diet each day to get 80 mg of magnesium.