The Importance of Magnesium

The importance of magnesium

We've all heard about vitamins such as "Take your vitamins!". But who says "Take your minerals!"? We do because there are very important minerals we should be getting in our food. One of those important minerals is magnesium.

Background: Magnesium is a mineral that is essential for healthy muscles, nerves, bones, and blood sugar levels.¹ In addition, magnesium plays a role in over 300 enzyme reactions in the human body.²

Magnesium is considered an essential macromineral and if you don't get enough magnesium via your foods then you can suffer from magnesium deficiency.

Let's take a closer look at the benefits of magnesium. Magnesium helps with:

• Bone health^2,3
  Magnesium plays a critical role in both bone formation and the maintenance of bone density as we age.³ In addition one source states "Magnesium may improve bone health both directly and indirectly, as it helps to regulate calcium and vitamin D levels, which are two other nutrients vital for bone health."²
   
• Glucose control and insulin metabolism / Metabolic health^2,3
  Magnesium plays an important role in glucose control and insulin metabolism.². How? Magnesium facilitates the digestion of fatty acids and proteins and this helps to regulate blood glucose levels.³
   
• Cardiovascular (Heart) health^2,3
  The body needs magnesium to maintain the health of muscles, including the heart.² A very important note is that "People who receive magnesium soon after a heart attack have a lower risk of mortality. Doctors sometimes use magnesium during treatment for congestive heart failure (CHF) to reduce the risk of arrhythmia, or abnormal heart rhythm.". Specifically, magnesium helps the heart maintain a healthy rhythm and is involved in the regulation of blood pressure and cholesterol production. ³
   
• Migraine headaches²
  Research also suggests that "Magnesium therapy may help, prevent or relieve headaches. This is because a magnesium deficiency can affect neurotransmitters and restrict blood vessel constriction, which are factors doctors link to migraine."²
   
• Stress management³
  Magnesium helps to reduce the levels of the stress hormone cortisol in the body.
   
• Sleep³
  Magnesium plays a key role in supporting deep, restorative sleep by regulating certain neurotransmitters that calm the nervous system and allow the brain to transition to a restful state.

Plus there is another amazing benefit of magnesium. It's easy to consume magnesium on a plant-based diet.

You can get plenty of magnesium in a plant-based diet!

Magnesium can be found in green leafy vegetables, legumes, nuts, seeds, whole grains, and even in fruits!¹

Here are some plant-based foods high in magnesium, measured per cup:

• Buckwheat: 229 mg per cooked cup
• Pumpkin Seeds: 168 mg per cup
• Amaranth: 160 mg per cooked cup
• Spinach: 157 mg per cooked cup
• Swiss Chard: 150 mg per cooked cup
• Lima Beans: 126 mg per cooked cup
• Black Beans: 120 mg per cooked cup
• Quinoa: 118 mg per cooked cup
• Chia Seeds: 111 mg per cup
• Edamame: 99 mg per cooked cup
• Acorn Squash: 88 mg per cooked cup
• Almonds: 80 mg per cup
• Cashews: 72 mg per cup
• Artichoke Hearts: 71 mg per cooked cup
• Okra: 57 mg per cooked cup
• Potatoes: 43 mg per cooked cup
• Bananas: 41 mg per cooked cup
• Flaxseeds: 40 mg per cup
• Kale: 31 mg per cooked cup
• Kiwi Fruit: 31 mg per cup
• Peas: 31 mg per cooked cup
• Papaya: 30 mg per cup
• Blackberries: 29 mg per cup
• Raspberries: 27 mg per cup
• Sweet Corn: 27 mg per cooked cup

To summarize, magnesium is an important micronutrient and it is very beneficial for your body.

Now, here is another great part: It is easy to get magnesium as part of a balanced plant-based diet. You can consume magnesium-rich fruits and vegetables, grains, and seeds for breakfast, lunch, dinner, or even as a side or a snack.

Garden of Vegan wants you to know:

• We deliver fresh food!
  We pride ourselves on delivering you the freshest and healthiest plant-based meals in Australia. So, there is no need for additives, preservatives, or anything synthetic!
   
• We believe in great-tasting natural foods using 100% plant-based seasonings and sauces.
  There is no need to add anything unnatural to change the taste, color, or texture, as our food is as nature intended!
   
• We know exactly what is in our food and want you to know as well.
  We believe in transparency. We list all of our food ingredients, calories, fats, and more. In addition, we clearly list any potential ingredients that could be considered as allergens. We want you to make great choices in what you put in your body and to always enjoy fresh and great-tasting plant-based food.

At Garden of Vegan, our mission is clear: to promote human and planetary health through delicious, organic plant-based meals. Every ingredient we use is certified organic, meaning it meets rigorous standards set by Australian Certified Organic (ACO). Our choice to go organic stems from our commitment to quality, sustainability, and health.

Ready to experience the super-nutritious foods for yourself?

Explore our menu today and discover the delicious, nourishing meals we've created just for you. In addition to full organic meals, we offer 100% organic sides, pantry items, desserts, soups, and much more. Let's work together to make a positive impact, one organic bite at a time!

Let's all stay healthy and inspired.

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References:
1. Magnesium and your health - healthdirect
2. Why do we need magnesium? - Medical News Today
3. The Surprising Health Benefits of Magnesium - University Hospitals