Dr Oz: Magnesium Energy Boost
Dr Oz’s show on September 24, 2012 is about The #1 Reason You’re Exhausted. Could it be a Magnesium shortage? Many people who are tired and out of energy are never told to check their Magnesium levels, but that could be exactly what is causing your fatigue. One option is to take a Magnesium Supplement, but Doctor Oz says that you need to have a constant (and non-fluctuating) amount of Magnesium all day long. Generally, Magnesium Supplements contain around 100 mg of Magnesium, which is not necessarily ideal either. But don’t worry, there are plenty ways to get Magnesium into your diet with the following list of Magnesium-Rich Foods.
Dr Oz: Magnesium-Rich Foods
Dr Oz said that you should try to eat a minimum of five servings of the following foods every single day (and spread out throughout the day):
- 1 cup lentils
- 1 cup brown rice
- 1 cup kidney beans
- 1/2 cup quinoa
- 1/2 cup spinach (boiled)
- 1 cup oatmeal
- 1 cup raisin bran
- 1 cup shredded wheat
- 2 bananas
- whole wheat bread (2 slices)
How Much Magnesium Do I Need Daily?
The RDA or Recommended Daily Allowance of Magnesium is 310 mg / day for women and 400 mg / day for men. These numbers are for young adults though, so if you are over 30, then men should get 420 mg / day and women should get 320 mg / day. Since between 68% and 75% of adults in America are Magnesium Deficient, this is definitely an area that most of us should be concerned about!
Dr Oz: Magnesium Deficiency
So what happens if you are Magnesium Deficient? Dr Oz said you can feel very tired and like you have minimal amounts of energy. You can also feel irritable, anxious and weak. How can Magnesium cause so many issues? Well apparently your red blood cells become weak when you do not have enough Magnesium, and therefore you have less red blood cells to bring oxygen to your tissues which leads to a feeling of exhaustion.
Dr Oz’s Magnesium Grocery List
Make sure that the following items makes it onto your grocery list this week, and then see how you feel! Do you gain energy from Dr Oz’s Magnesium Grocery List? Leave your feedback and share your experiences in the comment section below!
1. Bananas – these are great for boosting your energy because they contain potassium and 32 mg of Magnesium.
2. Kidney Beans – by eating just 1 cup of kidney beans, you get 70 mg of Magnesium (plus a burst of fiber and protein to keep you going!).
3. Black Beans – the highest source of Magnesium yet, black beans have 120 mg of Magnesium in one cup.
4. Whole Wheat Bread – granted you need to eat two slices, and you still only get 46 mg of Magnesium, but if you are having a sandwich for lunch, this is a great way to sneak in a mid-day boost of Magnesium.
5. Brown Rice – what sounds more delicious than black beans and rice? Well, we already spoke about black beans, but brown rice also has 84 mg of Magnesium in a cup.
6. Lentils – often the meat-substitute for vegetarians, lentils have 72 mg of Magnesium in 1 cup.
7. Oatmeal – the perfect breakfast food has 61 mg of Magnesium in 1 cup.
8. Quinoa – often mentioned by Dr Oz since it is both a complete protein and a whole grain, you only need to eat 1/2 a cup (instead of a full cup) and you get 118 mg of Magnesium. Impressive!
9. Raisin Bran – not a fan of oatmeal? Then try a bowl of Raisin Bran for breakfast instead because it has 77 mg of Magnesium, which is even more than oatmeal!
10. Spinach – boil half a cup of spinach and you will get 78 mg of Magnesium. Why do you have to boil it? Because your body has an easier time of absorbing the Magnesium that way!
11. Shredded Wheat – and no, Dr Oz most likely is not talking about Frosted Mini Wheats! Regular shredded wheat contains 61 mg of Magnesium in 1 cup, plus it will help to fill up your stomach since it is full of fiber.