It is believed that most women suffering from PCOS are lacking magnesium. This is due to many factors such as – intake of birth control pills, excessive stress, high amounts of sodium, iron and calcium. Due to these factors the magnesium is not properly absorbed in a woman’s body causing it’s deficiency.
Why is magnesium important? Consumption of magnesium is important for nerve transmission, muscle contraction, blood coagulation, energy production, nutrient metabolism, and cell formation.
Since PCOS is a common problem amongst women these days, it is important to understand how and why magnesium can be beneficial for women suffering from PCOS.
The benefits of magnesium for PCOS are as follows –
- Improves insulin resistance
- Reduces inflammation
- Helps to ease PMS symptoms
- Assists a restful sleep
- Decreases levels of prostaglandins
Before using magnesium, if you are pregnant or breastfeeding always consult your doctor first. Also let your doctor know the history of medical problems, pre-existing diseases, and your current health conditions.
On an average the recommended intake of magnesium for women with PCOS is around 233 mg.
Vegetarian sources of magnesium:
Spinach: About 78 mg of magnesium is found in half a cup of boiled spinach.
Peanuts: one-quarter cup of oil-roasted groundnut contains 63 mg of magnesium.
Soy Milk: Approximately 61 mg of magnesium is found in one cup of soy milk.
Avocados: Many fruits are also good sources of magnesium, of which avocado is prominent. About 44 mg of magnesium is available in one cup of chopped avocados.
Bread: you get 46 mg of magnesium from 2 slices of bread.
Brown Rice: Half a cup of brown rice contains about 42 mg of magnesium.
Non-Veg Sources of Magnesium:
Salmon Fish: About 26 mg of magnesium is found in 84 gm cooked salmon fish.
Chicken: Chicken is a source of protein as well as a good source of magnesium. About 22 mg of magnesium is found in 84 g of roasted chicken.
Beef: In addition to chicken, magnesium is also found in beef (buffalo meat). Approximately 20 mg of magnesium is available in 84 gm beef.