Magnesium: The Key to Strong Muscles and Eye Health
Eye twitching can be a common and frustrating experience. It’s an involuntary spasm of the eyelid muscles that can last for several weeks and even affect your vision. While it may seem like a minor inconvenience, it may be a sign of weak muscles. Weak muscles can cause chronic pain, especially in the neck and back. To avoid these issues, it’s essential to ensure that your muscles are strong and healthy. One way to do that is by consuming magnesium, which is vital for muscle health.
The Importance of Magnesium in Muscle Health
Magnesium plays a crucial role in muscle health. It can help reduce muscle spasms and cramps, which are common signs of magnesium deficiency. There must be a balance in the levels of calcium and magnesium in our organism to prevent muscle spasm. Without enough magnesium, muscles can be in a state of constant contraction. This can lead to muscle fatigue, weakness, and chronic pain.
Daily Recommended Intake of Magnesium
To avoid muscle spasms and eye twitching, it’s vital to follow the recommended daily intake of magnesium. The recommended daily intake of magnesium varies by age and gender. Here are the recommended daily intake of magnesium based on age and gender:
– For average male adults (19 years old and above): 400-420 mg
– For average females (19 years old and above): 310-320 mg
– For children from ages 4-8: 130 mg
– For children from ages 9-13: 240 mg
– For teenagers (ages 14-18): 410 mg for males and 360 mg for females
Foods That Are Rich in Magnesium
Leafy greens are some of the most magnesium-rich foods. Other foods like seeds and certain fruits are also rich in magnesium. Incorporating these foods into your diet is easy and can help ensure that you get enough magnesium to keep your muscles healthy. Here are some magnesium-rich foods you can add to your diet:
Spinach – 1 cup contains 157 mg of magnesium
Kefir – 1 cup contains 154 mg of magnesium
Almonds – 1 ounce or 0.03 kg contains 80 mg of magnesium
Black beans – ½ cup contains 60 mg of magnesium
Avocado – 1 medium avocado contains 58 mg of magnesium
Figs – ½ cup contains 50 mg of magnesium
Dark chocolate – 1 square contains 95 mg of magnesium
Banana – 1 medium banana contains 32 mg of magnesium
Pumpkin seeds – 1/8 cup contains 92 mg of magnesium
Swiss chard – 1 cup contains 154 mg of magnesium
Getting the Most Out of Magnesium-Rich Foods
Getting enough magnesium from food is the easiest way to ensure that your muscles get enough of this essential nutrient. Here are some tips to get the most out of magnesium-rich foods:
– Soak beans and grains before cooking them to release more magnesium.
– Sprout beans to get more magnesium.
– Cook leafy greens like spinach to reduce oxalic acid, which can inhibit magnesium absorption.
– Chew your food well to break it down and aid in the absorption of magnesium.
– Puree food in a blender to help release magnesium.
Foods That Can Enhance or Inhibit Magnesium Absorption
There are certain foods that can enhance or inhibit magnesium absorption. Here are some foods that can help or hinder magnesium absorption:
Foods that enhance magnesium absorption:
– Foods that contain fructose, such as apples, honey, and raisins
– Complex carbohydrates found in oats and cornmeal
– Healthy oils, such as coconut oil
Foods that inhibit magnesium absorption:
– Cow’s milk
– Diuretics such as coffee and tea
– Excessive intake of alcohol
Magnesium plays a crucial role in muscle health. If you experience muscle spasms or eye twitching, it may be a sign of weak muscles. Consuming magnesium-rich foods can help keep your muscles healthy and strong. Incorporating magnesium-rich foods like leafy greens and seeds into your diet is easy and can help you meet the recommended daily intake of magnesium. By following these tips, you can ensure that your muscles get enough magnesium to keep you healthy and pain-free.