As many as 80 percent of people in the United States experience a magnesium deficiency in their life. For many of these people, the deficiency is very minor and does not cause symptoms. However, those who do experience symptoms may be severely affected. Despite the potential effects of this deficiency, it is not something that you hear a lot about.
Since this mineral is so critical for your body functioning properly, you must make sure that you are getting enough. Not getting enough can lead to a number of symptoms that can greatly affect your life.To know whether you are getting enough magnesium, you need to know the symptoms of a deficiency.
If you are experiencing the symptoms of this deficiency, your doctor can perform a simple blood test to determine your magnesium levels. The classic symptoms that occur with this deficiency include:
- High blood sugar
- Low calcium and potassium levels
- Irregular or rapid heartbeat
- Nausea and vomiting
- Trouble eating and unexplained weight loss
- Anxiety
- Lethargy
- Impaired cognitive function and memory
- Weakness
- Muscle cramping
- Tics and muscle spasms
WHY YOU NEED MORE MAGNESIUM IN YOUR DIET
Magnesium helps to ensure that almost all of your vital organs function properly. This mineral is one of the most important for your body. Getting more of this nutrient in your diet is critical for optimal healthy, but it can also help with certain health conditions. Conditions that magnesium can help to alleviate include:
- Asthma
- Diabetes
- Depression
- Fibromyalgia
- Heart failure
- Arrhythmia
- Noise-related hearing loss
- Migraine headaches
- High blood pressure
- Osteoporosis
- Premenstrual syndrome (PMS)
- Preeclampsia
- Restless leg syndrome
You can get more magnesium in your diet by using more magnesium-rich herbs. A number of herbs contain this mineral, but there are five that have a hefty amount and are easy to cook with. You can also choose to use these herbs to make teas if you prefer to use your herbs in liquid form.
TOP MAGNESIUM-RICH HERBS TO START USING TODAY
A number of herbs are rich in magnesium, but the five that follow have the highest amount of this nutrient. These herbs are also versatile, making it easy to incorporate them into various meals so that it is easy to get a solid amount of the herb and the nutrients that it contains. Boost your magnesium levels by enjoying the herbs that are discussed below.
THYME
Fresh thyme contains about 317 milligrams of magnesium per serving. This herb has a lemon-like flavor, making it ideal when you want to freshen something up or add a more unique flavor. This herb works well for a variety of foods, such as when you are making eggs, to punch up poached fish, to flavor your pasta sauce and to spice up your favorite chicken dish.
You can also use this herb when you are making different soups. In addition to magnesium, this herb is also rich in:
- Vitamin C
- Manganese
- Copper
- Iron
- Fiber
DILL
Fresh dill contains about 357 milligrams of magnesium in a 200-calorie serving. This herb has a tangy flavor and it is popular in various types of cuisine, including German and Scandinavia. Many people like to combine it with cucumber and plain yogurt for a quick and healthy snack. Other options include using it on trout and salmon, cooking dill into eggs, using it to flavor sandwiches and adding this herb to green beans or potatoes to punch up their flavor.
Other nutrients that this herb is rich in include:
- Manganese
- Vitamin C
BASIL
Fresh basil contains approximately 556 milligrams of magnesium in a 200-calorie serving. This is a very versatile herb that you can use to add a distinct flavor to many different dishes. Add it to your homemade pizzas, mix it in with your bread recipe and add it to any Italian sauces that you make. It also works well in salads, with cabbage or eggplant and when you are roasting nuts.
Basil is one of the healthiest herbs you can eat, containing a high amount of magnesium, as well as:
- Vitamin K
- Copper
- Vitamin A
- Calcium
- Iron
- Manganese
- Vitamin C
- Folate
- Omega-3 fatty acids
CORIANDER
Fresh coriander contains about 498 milligrams of magnesium in a 200-calorie serving. This is one of the oldest herbs known to man, with its use dating back thousands of years. One of the most common uses for this herb is mixing it in with various broths and soups to add a characteristic flavor.
Other cooking options include adding it to your pancake mix and using it to sauté various vegetables. Other nutrient sources in this herb include:
- Vitamin K
- Vitamin A
- Vitamin C
SPEARMINT
Fresh spearmint contains approximately 422 milligrams of magnesium in a 200-calorie serving. This fresh herb is used for a variety of baking and cooking applications. Many people also enjoy spearmint tea since it is fresh and energizing in the morning. You can add it to your fruit salads and make a quick lunch that incorporates a mixture of yogurt, fresh fruits and chopping up spearmint leaves. This herb also contains:
- Vitamin A
- Vitamin C
- B vitamins
- Potassium
- Calcium
- Folate
- Iron
- Manganese
Since almost every part of your body requires magnesium for optimal health, it is important that you are always getting enough. Getting magnesium from your diet is the best option and you can add these herbs to various dishes to boost your magnesium levels. Since low magnesium levels can cause a variety of health issues and discomforts, adding these herbs to your diet and increasing your magnesium levels will also contribute to better overall health.
Just make sure to talk to your doctor before you start using herbs to ensure safety.
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