{"id":18435,"date":"2026-06-07T22:57:57","date_gmt":"2026-06-07T22:57:57","guid":{"rendered":"https:\/\/food-recipes.milaf.ma\/?p=18435"},"modified":"2026-06-07T22:58:38","modified_gmt":"2026-06-07T22:58:38","slug":"17-foods-that-increase-magnesium-and-prevent-high-blood-pressure-blood-clots-and-muscle-fatigue","status":"publish","type":"post","link":"https:\/\/food-recipes.milaf.ma\/index.php\/2026\/06\/07\/17-foods-that-increase-magnesium-and-prevent-high-blood-pressure-blood-clots-and-muscle-fatigue\/","title":{"rendered":"17 Foods That Increase Magnesium And Prevent High Blood Pressure, Blood Clots And Muscle Fatigue"},"content":{"rendered":"

The majority of us know the importance of getting enough calcium,\u00a0\u00a0vitamin c<\/span>\u00a0and protein through our diet, but we tend to forget other crucial\u00a0\u00a0vitamins<\/span>\u00a0and minerals. Thankfully, magnesium is becoming more and more well-known and appreciated in the medical and nutrition communities.<\/p>\n

Vitamins& Supplements<\/div>\n
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However, it\u2019s still one of the most common nutritional deficiencies, affecting up to 80% of the American population, and that\u2019s something to be very concerned about.<\/p>\n

What is Magnesium Deficiency?
\nMagnesium is a mineral that is present in relatively large amounts in the body. Researchers estimate that the average person\u2019s body contains about 25 grams of magnesium, and about half of that is in the bones. 1% of it is in your blood.<\/p>\n

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\nMagnesium is important in more than 300 chemical reactions that keep the body working properly.<\/p>\n

Magnesium is responsible for:
\nProper transportation of calcium, silica,\u00a0\u00a0vitamin<\/span>\u00a0D, vitamin K, and obviously magnesium.
\nActivating muscles and nerves
\nCreating energy in the body
\nDetoxification
\nHelping digest proteins, carbohydrates, and fats
\nServes as building blocks for RNA and DNA synthesis
\nActing as a precursor for neurotransmitters like serotonin
\nEarly signs of magnesium deficiency include (1):
\nLoss of appetite
\nNausea
\nVomiting
\nFatigue and weakness
\nNumbness
\nTingling
\nMuscle contractions and cramps
\nSeizures
\nPersonality changes
\nAbnormal heart rhythms
\nCoronary spasms
\nHigh blood pressure
\nBlood clots
\nWhat Causes Magnesium Deficiency<\/p>\n

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Modern farming techniques deplete mineral andfrom the soil in which your\u00a0\u00a0food<\/span>\u00a0is grown. This is especially true for fields treated with chemical fertilizers, pesticides, and insecticides.Groceries<\/p>\n

Vitamins& Supplements<\/div>\n
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magnesium depletion in soil
\nThis means that\u00a0\u00a0foods<\/span>\u00a0grown on these depleted soils do not contain a lot of magnesium.<\/p>\n

Certain medical conditions can also make it more difficult for your body to absorb this mineral.<\/p>\n

How Chronic Stress Depletes Your Body of Magnesium
\nThe relationship between magnesium and stress is very complex. In one study, it was found that chronically stressed individuals had much lower magnesium levels when compared with control groups. And those who had healthy magnesium levels to begin with showed fewer signs of stress. Basically, stress can lead to magnesium loss in the body, but having more than enough magnesium stores can help protect against stress.<\/p>\n

Leo Galland, MD explains the process further: \u201cChronic stress depletes your body of magnesium. The more stressed you are, the greater the loss of magnesium. The lower your magnesium level to begin with, the more reactive to stress you become and the higher your level of adrenalin in stressful situations. Higher adrenaline causes greater loss of magnesium from cells. Administering magnesium as a nutritional supplement breaks this vicious cycle by raising blood magnesium levels and buffering the response to stress, building your resistance.\u201d<\/p>\n

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Here\u2019s how much magnesium you need, according to the National Institutes of\u00a0\u00a0Health<\/span>:<\/p>\n

Recommended Dietary Allowances (RDAs) for Magnesium
\nAge Male Female Pregnancy Lactation
\nBirth to 6 months 30 mg* 30 mg*
\n7\u201312 months 75 mg* 75 mg*
\n1\u20133 years 80 mg 80 mg
\n4\u20138 years 130 mg 130 mg
\n9\u201313 years 240 mg 240 mg
\n14\u201318 years 410 mg 360 mg 400 mg 360 mg
\n19\u201330 years 400 mg 310 mg 350 mg 310 mg
\n31\u201350 years 420 mg 320 mg 360 mg 320 mg
\n51+ years 420 mg 320 mg<\/p>\n

*Adequate Intake (AI)<\/p>\n

Regular Epsom salt baths or foot baths are also a great way get more magnesium since it can be absorbed through your skin. You can also apply magnesium oil on your body if you dislike baths.<\/p>\n

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First and foremost, the best way to up your magnesium levels is to change your diet to include more magnesium-rich\u00a0\u00a0foods<\/span>.<\/p>\n

Top 17\u00a0\u00a0Foods<\/span>\u00a0High In Magnesium
\nCashew Nuts \u2013 1 ounce is equivalent to 20% of your daily value.
\nAlmond \u2013 1 ounce supplies 19% of your daily value.
\nAvocados \u2013 1 fruit is equivalent to 15% of your daily value.
\nBeet greens\u2013 1 cup of boiled beet greens supplies 24% of your daily value.
\nLentils \u2013 1 cup of cooked lentils is equivalent to 18% of your daily value.
\nChocolate \u2013 1 bar gives you 58% of your daily value.
\nFigs \u2013 1 cup of dried figs is equivalent to 25% of your daily value.
\nOkra \u2013 1 cup of boiled okra gives you 14% of your daily value.
\nSeeds \u2013 1 ounce whole, roasted pumpkin or squash supplies 19% of your daily value.
\nSquash \u2013 1 cup is equivalent to 11% of your daily value.
\nRice\u2013 1 cup of long grain brown rice supplies 21% of your daily value.
\nSpinach \u2013 1 cup of cooked spinach gives you 39% of your daily value.
\nKale- 1 cup of raw kale gives you 8% of your daily value.
\nTurnip greens- 1 cup of boiled beet greens gives you 8% of your daily value.
\nBok Choy- 1 cup of shredded bok choy gives you 5% of your daily value.
\nSwiss Card- 1 cup of raw swiss chard gives you 7% of your daily value.
\nBananas- 1 cup of raw banana gives you 15% of your daily value<\/p>\n

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The majority of us know the importance of getting enough calcium,\u00a0\u00a0vitamin c\u00a0and protein through our diet, but we tend to…<\/p>\n","protected":false},"author":1,"featured_media":18436,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-18435","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/food-recipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/posts\/18435","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/food-recipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/food-recipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/food-recipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/food-recipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/comments?post=18435"}],"version-history":[{"count":2,"href":"https:\/\/food-recipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/posts\/18435\/revisions"}],"predecessor-version":[{"id":18438,"href":"https:\/\/food-recipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/posts\/18435\/revisions\/18438"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/food-recipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/media\/18436"}],"wp:attachment":[{"href":"https:\/\/food-recipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/media?parent=18435"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/food-recipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/categories?post=18435"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/food-recipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/tags?post=18435"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}