Stress and anxiety are unfortunately common in the modern era. Yet, prescription medications often cause numerous adverse effects, so it is best to initially treat these issues in a natural way.
Magnesium is an incredibly important mineral, that plays a role in numerous biochemical reactions in the body. It is also known as the ‘original chill pill’, and has been found to effectively relieve stress and anxiety.
Scientists believe that there is a correlation between the lower magnesium rates and increased anxiety levels since the end of the Second World War.
In 1968, scientists Wacker and Parisi reported that magnesium deficiency can be the cause of depression, irritability, psychosis, behavioral disturbances, headaches, muscle cramps, seizures, ataxia, psychosis, and found that all of them were reversible with magnesium repletion.
The low levels of magnesium in the body reduce the levels of GABA, (gamma-aminobutyric acid), which is the brain’s main calming neurotransmitter. Therefore, the brain remains alert and constantly worried, leading to high-stress levels.
The symptoms of chronic stress and anxiety can be relieved with the use of magnesium supplements, as well as a topical application of magnesium.
Yet, the simplest way to optimize magnesium levels in the body is to consume magnesium-rich foods.
The following list contains the top 10 magnesium-rich foods based on magnesium content (values of mg in food from the USDA):
- Spinach, cooked — 1 cup: 157 milligrams (39 percent DV)
- Swiss chard, cooked — 1 cup: 150 milligrams (38 percent DV)
- Dark Chocolate — 1 square: 95 milligrams (24 percent DV)
- Pumpkin seeds, dried — 1/8 cup: 92 milligrams (23 percent DV)
- Almonds — 1 ounce: 75 milligrams (19 percent DV)
- Black beans — 1/2 cup: 60 milligrams (15 percent DV)
- Avocado — 1 medium: 58 milligrams (15 percent DV)
- Figs, dried — 1/2 cup: 50 milligrams (13 percent DV)
- Yogurt or kefir — 1 cup: 46.5 milligrams (12 percent DV)
- Banana — 1 medium: 32 milligrams (8 percent DV)
Additionally, make sure you increase the intake of:
— Meat and fish, like salmon, mackerel, tuna ( 3 ounces of halibut or salmon will help you get 7% of your RDI, and the same amount of chicken breasts and ground lean beef contain 6% and 5% respectively)
— Nuts and seeds, like peanuts, cashews, and almonds ( they provide 20% of the RDI of magnesium in just 1 ounce of nuts, as well as high amounts of healthy fatty acids)
— Vegetables, especially green leafy vegetables, but also cabbage, peas, asparagus, green beans, broccoli, artichokes, spinach(half a cup of it provides a massive 20% of your RDI)
— Fruits, like raspberries, bananas (A medium banana contains up to 8% of your RDI for magnesium)
— Rice and other whole grains, like oats and brown rice (half a cup of cooked brown rice contains 11% of your RDI of magnesium)
— Legumes like chickpeas, kidney beans, black beans
— Raw cacao
— Dark Chocolate
— Tofu
— Baked beans
— Chlorella powder
By incorporating these foods into your diet, you will drastically lower stress levels and relieve anxiety symptoms. Moreover, you will also strengthen health in numerous other ways!
