Benefits of magnesium are so great that it’s considered one of the most important nutrients for human health. However, almost 80 percent of the US population has a magnesium deficiency. This may be linked to multiple conditions like fibromyalgia, poor heart health, diabetes, chronic fatigue and more.
If the level of magnesium in your body is also low, you should start consuming foods that are high in magnesium – like these homemade magnesium power balls!
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Does your body gets enough magnesium?
Unfortunately, magnesium deficiency doesn’t show up on a blood test because only one percent of it is stored in your blood, the majority is in your bones. That means it can go undetected. But the most common signs are the muscle spasms and the cramps that wake you up at night. Even worse, this deficiency could lead to a heart disease, diabetes, depression, migraines, osteoporosis, PMS etc.
The recommended dietary intake for magnesium according the Food and Nutrition Board (FNB) is:
- 14 to 18 years — Females: 360 mg / Males: 410 mg
- 19 to 30 years — Females: 310 mg / Males: 400 mg
- 31 to 50 years — Females: 320 mg / Males: 420 mg
- 51+ years — Females: 320 mg / Males: 420 mg
Magnesium also strengthens your teeth and your bones, acts as a natural blood thinner, and even helps you prevent diabetes. Studies have shown that magnesium is essential for maintaining optimal muscle and nerve function, as well as keeping the respiratory system healthy. Types of magnesium-rich foods you can include in your diet are:
- Spinach — 157 mg per cup
- Chard — 154 mg per cup
- Pumpkin seeds — 92 per 1/8 cup
- Almonds — 80 mg per cup
- Black beans — 60 mg per 1/2 cup
- Avocados — 58 mg per one medium
- Figs — 50 mg per 1/2 cup
- Bananas — 32 mg per one medium
- Yogurt or kefir—50 mg per 1/2 cup
- Don’t forget chocolate—95 mg per one square
Make your own magnesium-boost balls
These magnesium balls are the right remedy if you’re dealing with magnesium deficiency. Each one of them contains astonishing 220 mg of magnesium – more than half of your RDA!
It will take you about 15 minutes to prepare them and an hour for the mixture to become hard.
- 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 must be 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
Steps of preparation:
- Take a baking sheet, line it with a parchment paper and set it aside. Remember, the baking sheet must actually fit in the freezer.
- All of the ingredients, except the chocolate chips and the ground almonds, should be placeD in a food processor and be processed until the mixture is thick and blended. Add chocolate chips and pulse until mixed.
- The processed mixture should be divided into 10 portions, and each portion should be rolled into a ball. Place them in the freezer for about 1 hour, that will be enough for the mixture to firm up.
- Finally, remove the ball from the freezer and roll them into ground almonds. Keep them in an airtight container in the freeze up to one month.