Magnesium is a word most of us have heard. We have a feeling that it is good for the health of our bodies, but what is its purpose and are we getting enough?
The body requires magnesium for a multitude of reasons; it promotes the health of your teeth and bones, thins the blood, and in some medical circles they believe that it is a defense against diabetes. When you are magnesium deficient, you may wake up in the middle of the night with those painful leg cramps. If that happens often, you may want to see a physician to find out if you are deficient in magnesium and find out what you can do to increase your magnesium levels.
Below is a chart from the Food and Nutrition Board that informs us about how much magnesium we need for a healthy body:
- 14 to 18 years — Males: 410 mg / Females: 360 mg
- 19 to 30 years — Males: 400 mg / Females: 310 mg
- 31 to 50 years — Males: 420 mg / Females: 320 mg
- 51+ years — Males: 420 mg / Females: 320 mg
Since magnesium serves so many purposes in the functioning of our bodies, it is simple to find yourself deficient when it comes to these numbers. Being magnesium deficient is like driving a car with the gas tank on empty. The car may still function for a while but eventually, it will stop.
Here is a delicious recipe for magnesium boosting snack balls that will keep you from eating sugary sweets and build-up your magnesium levels.
Homemade Magnesium Boost Balls
Ingredients:
- 1 cup pumpkin seeds, raw, unsalted
- 1 cup almonds, raw, unsalted
- 1/2 cup (about 8) soft dried black mission figs, chopped and hard stems removed
- 4 tbsp maple syrup
- 4 tbsp coconut oil
- 1/2 avocado, ripe (peeled and de-seeded)
- 1 tsp vanilla bean paste
- 1/2 tsp Himalayan sea salt
- 1 cup dark chocolate chips
- 1/2 cup ground almonds
Instructions:
- Line a baking sheet with parchment paper and set aside. Note: Choose a baking sheet or tray that actually fits inside the freezer.
- Place all ingredients, except chocolate chips and ground almonds, in a food processor and process until thick and blended. Add chocolate chips and pulse until mixed.
- Divide the processed mixture into 10 portions, and roll each portion into a ball. Place in the freezer for about 1 hour until the mixture firms up.
- Remove balls from the freezer and roll into ground almonds. Store in an airtight container in the fridge or freezer for up to one month.
If you choose not to get your hands messy in the kitchen, but still want a magnesium boost, there are a list of foods that can help raise your magnesium levels:
Chard
Spinach
Almonds
Black beans
Avocados
Bananas
All of these foods are quite common and can easily be found in most supermarkets. Try adding them to your list of grocery staples and create some recipes around them. You can also make a habit of eating bananas and avocados for lunch or a midnight snack. These are simple ways to get more magnesium into your system.