Focus on Increasing Magnesium & Potassium Rich foods to feel better in your body!
You need magnesium rich foods to decrease body pain, alleviate PMS, boost performance, decrease inflammation, relieve migraines, lower high blood pressure, improves diabetes and normalizes blood pressure, avoid Alzheimer’s, improve symptoms of ADHD, decrease depression, improve heart health, and enhance sleep.
Your body needs magnesium to make DNA, contract muscles, regulate blood pressure, synthesize protein, insulin metabolism, nerve transmission and reproduction: it used to prevent seizures in pregnant women as well as pre-eclampsia. RDA is 400-420 mg for men and 310-320 mg fro women daily; it’s estimated that less than 60% of Americans are meeting their magnesium need! Magnesium deficiency impedes the absorption of vitamin D and calcium.
Top 10 Magnesium Foods
Spinach 1 cup = 157 milligrams
Swiss Chard 1 cup = 150 mg
Dark Chocolate 1 square = 95 mg
Pumpkin Seeds 1/8 c = 92 mg
Almonds 1 oz = 75 mg
Black Beans 12/ c = 60 mg
Avocado 1 medium = 58 mg
Figs 1/2 c = 50 mg
Yogurt/Kefir 1 c = 46.5 mg
Banana 1 medium = 32 mg
You need potassium rich foods to maintain fluid and electrolytes balance. It works with sodium in your body on a cellar level to pump fluid through your body. It’s easy to become potassium deficient and sodium overloaded - which causes edema (puffy eyes, swollen ankles, hands, systemic).
Low potassium can cause body pain, especially in the upper back (trapezius) headaches, heart palpitations, edema, and swollen glands. The recommended RDA is 4,700 milligram per day. 99% of Americans are potassium deficient!
Top High Potassium foods:
Avocado: 1 = 1,067 milligrams
Acorn squash 1 cup = 896 milligrams
Spinach 1 cup cooked = 839 mg
Sweet Potato 1 large 855 mg
Wild caught salmon 1/2 filet = 772 mg
Dried apricots 1/2 c = 656 mg
Pomegranate 1 whole = 667 mg
Coconut water 1 c = 600 mg
White beans 1/2 502 mg
Banana 1 large = 487 mg