Magnesium
Food Sources
Foods that contain Magnesium.
- Himalayan Tartary Buckwheat
loaded with phytonutrients, prebiotic fiber, and magnesium, all of which contain significant nutrients for a healthy gut microbiome
Source: The Young Forever Cookbook
- Pumpkin Seeds
rich in antioxidants, iron, and magnesium, all of which contribute to better heart health and blood sugar regulation
Source: The Young Forever Cookbook
- Zucchini
packed with nutrients like vitamin C and magnesium
Source: The Young Forever Cookbook
- Buckwheat Groats
buckwheat groats, a unique gluten-free grain that is full of heart-healthy nutrients including magnesium, which helps the body fight off oxidative stress
Source: The Young Forever Cookbook
- Sesame Seeds
high in calcium and magnesium
Source: The Young Forever Cookbook
- Epsom Salts
Magnesium absorbed through skin relaxes muscles
Source: Young Forever
Health Benefits
Health conditions that Magnesium may influence, based on research.
Protects Against
- Inflammaging
Low Mg intake and low Mg body levels are associated with low-grade chronic inflammation ('inflammaging') involving several tissues and organs.
Source: Nutrition, Food and Diet in Ageing and Longevity
- Type 2 diabetes
Low Mg body levels are associated with type-2 diabetes. Mg supplementation improves glucose metabolism and insulin sensitivity.
Source: Nutrition, Food and Diet in Ageing and Longevity
- Osteoporosis
Low Mg intake and low Mg body levels are associated with chronic conditions usual in the elderly, such as osteoporosis.; Nutrients with a proven benefit include minerals (calcium, phosphorus and magnesium).
Source: Nutrition, Food and Diet in Ageing and Longevity
- Cellular senescence
Mg deficiency may accelerate cellular senescence in cultured human fibroblasts with a loss of replicative capacity and accelerated expression of senescence-associated biomarkers.
Source: Nutrition, Food and Diet in Ageing and Longevity
- High blood pressure
Magnesium relaxes blood vessels. 40% of Americans are deficient and low magnesium leads to high blood pressure.
Source: Young Forever
Addresses
- Nutritional Deficiency200-600mg/day
45% of Americans deficient
Source: Young Forever
- Adrenal Burnout
Source: Young Forever
Biological Mechanisms
How Magnesium works at a cellular level.
- PromotesReduces inflammation
Use of Mg supplementation reduces plasma C-reactive protein concentrations.
- PromotesLowers blood pressure
Mg supplementation significantly lowers blood pressure in those with insulin resistance, prediabetes, and other chronic diseases.
- PromotesImproves insulin sensitivity
Mg supplementation improves glucose metabolism and insulin sensitivity in type-2 diabetes.
- PromotesReduces DNA Damage
Mg is required to maintain intracellular genomic stability and is an essential cofactor in almost all enzymatic systems involved in DNA processing.
Recipes with Magnesium
Recipes featuring foods that contain Magnesium.
- Himalayan Tartary Buckwheat and Berry Pancakes
- Arugula and Pumpkin Seed Pesto
- Pumpkin Seed Cardamom Butter
- Super-Seed Quinoa Crackers
- Paleo Trail-Mix Muffins
- Quinoa, Strawberry, and Sunchoke Salad
- Cabbage Slaw with Savory Seed Mix
- Quick Spicy Tomato Soup
- Roasted Cauliflower Soup
- Salmon with Fennel and Citrus Salad
- Trail-Mix Energy Cookies
- Quinoa, Cashew, and Dark Chocolate Squares
- Provençal-Style Vegetable Bake
- Roasted Red Pepper and Zucchini Frittata
- Zucchini Ribbons with Grilled Chicken and Preserved Lemon
- Creamy Zucchini Bean Soup
- Vietnamese Turkey Bun Cha
- Pan-Roasted Zucchini with Lemony Herb Pesto
- Groatnola Plus
- Buckwheat Bowl with Smoked Paprika Chicken
- Nutty Parm 2.0
- Broccoli with Sesame-Miso Sauce
- Steamed Fish with Ginger and Bok Choy
- Almond Dukkah
Sources
- Nutrition, Food and Diet in Ageing and Longevity
- The Young Forever Cookbook
- Young Forever