The lack of this nutrient may be why you’re having trouble controlling your blood sugar or your blood pressure.
This nutrient is needed for more than 300 biochemical reactions in the body. Two of its most important functions are helping to control blood sugar and blood pressure. The nutrient is magnesium.
Recommended Daily Intake
The RDA is 400–420 mg per day for men and 310–320 mg per day for women.
12 Best Sources of Magnesium
Magnesium is high in greens, nuts, seeds, whole grains, and beans. Here are the 12 best sources:
- Pumpkin seeds
- Quinoa
- Brown rice
- Almonds
- Spinach
- Swiss chard
- Cashews
- Oatmeal
- Lima beans
- Black beans
- Edamame
- Dark chocolate
To help support healthy blood sugar and blood pressure, consider working more of these magnesium-rich foods into your regular diet.
For more tips on natural health, download the free eBook Health Secrets at peacediet.org.
About Dr. Terry Shintani, MD, JD, MPH
Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.
Learn more about Dr. Shintani’s work and recognition: NLM Native Voices
Sources:
- NIH/ODS — Magnesium Fact Sheet for Health Professionals
- NIH/PubMed — Magnesium Intake and Blood Pressure Regulation
- NIH/PubMed — Magnesium Status and Insulin Sensitivity