According to Medical News Today, "Magnesium plays a role in over 300 enzymatic reactions within the body, including the metabolism of food, synthesis of fatty acids and proteins, and the transmission of nerve impulses. Consuming adequate magnesium might help reduce premenstrual symptoms (bloating, insomnia, leg swelling, etc)."
As a woman, I am always looking for healthier ways to take care of my body, naturally and consuming the right amounts of magnesium daily, is one of those ways. I take a vitamin supplement which doesn't have magnesium in it. Therefore, I have to rely solely on the foods that I eat to consume the suggested of at least 310 to 320 milligrams per day for women 19 years and older. From my research, I found that a lot of the foods that I eat, already have magnesium in it, which is always great. I was also intrigued at how magnesium and calcium pairs well together to help strengthen our bones.
Magnesium promotes (1) bone health which prevents osteoporosis, (2) lowers risks of diabetes, (3) maintains the heart from risks of atherosclerosis, hypertension and high blood pressure. If you suffer from (4) migraines you may want to consult with your physician about using magnesium therapy. (5) Magnesium relieves stress and anxiety.
Foods that are high in magnesium
sunflower seeds
almonds
sesame seeds
spinach
cashews
shredded wheat cereal
soymilk
black beans
oatmeal
broccoli
peanut butter
brown rice
kidney beans
banana
bread (whole-wheat)
There are some risks of high intakes of magnesium: nausea, diarrhea and cramping. So make sure that you are watching your intake and side effects, if any. Here's a video that explains more benefits of magnesium:
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