7. Magnesium: The Master Mineral
Why It Matters After 60: Magnesium is a true multitasking mineral, involved in over 300 essential biochemical reactions in your body. It helps maintain normal muscle and nerve function, keeps your heartbeat steady, supports a healthy immune system, and keeps bones strong. It also plays a critical role in regulating blood sugar levels and blood pressure. Despite its importance, many older adults don’t get enough.
The Top Food Sources: Look for magnesium in nuts and seeds, especially almonds, cashews, and pumpkin seeds. Legumes, whole grains, and leafy green vegetables like spinach are also top-tier sources. And for a treat, dark chocolate is surprisingly rich in magnesium!
Signs You’re Not Getting Enough / Benefits of Getting More: Early signs of deficiency can include fatigue, muscle cramps, and weakness. Getting enough magnesium can contribute to better sleep, improved mood, more stable blood sugar, and a calmer nervous system. It’s a foundational mineral for feeling your best day-to-day.
How to Easily Add This to Your Life: A small handful of almonds makes a perfect, satisfying snack. Sprinkle pumpkin seeds over your salad or yogurt. Try incorporating more beans and lentils into your meals, perhaps with a “Meatless Monday” chili. Choose brown rice or quinoa instead of white rice.
What to Consider: Certain medications, such as diuretics, can affect magnesium levels. If you are concerned about your intake, discuss it with your healthcare provider. They can assess your diet and determine if a supplement is appropriate for you.
