Magnesium Health Benefit; Rich Foods, Deficiency Symptoms

Magnesium health benefit








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Magnesium health benefit are important minerals needed for all cells in the body to function properly . It is an antidote to stress, the most powerful relaxation mineral available, and it can help improve your sleep. So health benefit of magnesium and potassium are important elements to maintain our healthy life. In our every day  eating list must have it.

Magnesium Health Benefit; Magnesium Rich Foods, Deficiency Symptoms

Interesting Facts & Magnesium Health Benefit

Still feeling estranged from your body’s friend magnesium?

Here are 15 fun facts about this particular mineral:

  • Magnesium is one of the most common mineral deficiencies.
  • The chemical element symbol for magnesium is Mg.
  • The atomic number for magnesium is 12.
  • Magnesium is essential for photosynthesis to take place.
  • Magnesium has a boiling point of 1,091F. To put this into perspective, water has a boiling point of 212F.
  • Aside from sodium, magnesium is the most plentiful metal found in seawater.
  • Magnesium is essential for life; not only for our bodies, but for our planet as well.
  • More than 10% of the Earth’s mass is made up from magnesium.
  • The human body absorbs anywhere from 10-50% of magnesium intake.
  • Magnesium is essential for sleep.
  • There is enough magnesium in the Earth to make another planet roughly the size of Mars, plus three moons on the side.
  • This element burns both pure carbon dioxide and nitrogen. This means that if you tried to use a carbon dioxide fire-extinguisher to put out a magnesium fire, you would only end up adding to the flames.
  • Magnesium is one of the three most commonly used metals.
  • The first suggested name from Sir Humphrey Davy was Magnium, but it soon evolved into the name Magnesium.
  • Of all the magnesium found in the human body, 60% can be found in the skeleton.

If pregnant women came in with pre-term labor, or high blood pressure of pregnancy (pre-eclampsia) or seizures, we gave them continuous high doses of intravenous magnesium.

But you don’t have to be in the hospital to benefit from getting more magnesium. You can start taking regular magnesium supplementation today and see results.

The Relaxation Mineral with Magnesium Health Tips

  • Think of magnesium as the relaxation mineral. Anything that is tight, irritable, crampy, and stiff — whether it is a body part or an even a mood — is a sign of magnesium deficiency.
  • This critical mineral is actually responsible for over 300 enzyme reactions and is found in all of your tissues — but mainly in your bones, muscles, and brain. You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax.
  • When was the last time you had a good dose of seaweed, nuts, greens, and beans? If you are like most Americans, your nut consumption mostly comes from peanut butter.
  • That is why the list of conditions that are found related to magnesium deficiency is so long. In fact, there are over 3,500 medical references on magnesium deficiency!

Even so, this mineral is mostly ignored because it is not a drug, even though it is MORE powerful than drugs in many cases. That’s why we use it in the hospital for life-threatening and emergency situations like seizures and heart failure.

You might be magnesium deficient if you have any of the following symptoms:

  • Muscle cramps or twitches
  • Insomnia
  • Irritability
  • Sensitivity to loud noises
  • Anxiety
  • Autism
  • ADD
  • Palpitations
  • Angina
  • Constipation
  • Anal spasms
  • Headaches
  • Migraines
  • Fibromyalgia
  • Chronic fatigue
  • Asthma
  • Kidney stones
  • Diabetes
  • Obesity
  • Osteoporosis
  • High blood pressure
  • PMS
  • Menstrual cramps
  • Irritable bladder
  • Irritable bowel syndrome
  • Reflux
  • Trouble swallowing

Magnesium deficiency has even has been linked to inflammation in the body and higher CRP levels.

In our society, magnesium deficiency is a huge problem. By conservative standards of measurement (blood, or serum, magnesium levels), 65 percent of people admitted to the intensive care unit — and about 15 percent of the general population — have magnesium deficiency.

  • But this seriously underestimates the problem, because a serum magnesium level is the LEAST sensitive way to detect a drop in your total body magnesium level. So rates of magnesium deficiency could be even higher!
  • The reason we are so deficient is simple: Many of us eat a diet that contains practically no magnesium — a highly-processed, refined diet that is based mostly on white flour, meat, and dairy (all of which have no magnesium).
  • When was the last time you had a good dose of sea vegetables (seaweed), nuts, greens, and beans? If you are like most Americans, your nut consumption mostly comes from peanut butter, and mostly in chocolate peanut butter cups.
  • Much of modern life conspires to help us lose what little magnesium we do get in our diet. Magnesium levels are decreased by excess alcohol, salt, coffee, phosphoric acid in colas, profuse sweating, prolonged or intense stress, chronic diarrhea, excessive menstruation, diuretics (water pills), antibiotics and other drugs, and some intestinal parasites. In fact, in one study in Kosovo, people under chronic war stress lost large amounts of magnesium in their urine.

Magnesium-Rich-Food

This is all further complicated by the fact that magnesium is often poorly absorbed and easily lost from our bodies. To properly absorb magnesium we need a lot of it in our diet, plus enough vitamin B6, vitamin D, and selenium to get the job done.

A recent scientific review of magnesium concluded, “It is highly regrettable that the deficiency of such an inexpensive, low-toxicity nutrient results in diseases that cause incalculable suffering and expense throughout the world.” (ii) I couldn’t’ have said it better myself.

Stop Draining Your Body of Magnesium

  • Limit coffee, colas, salt, sugar, and alcohol
  • Learn how to practice active relaxation
  • Check with your doctor if your medication is causing magnesium loss (many high blood pressure drugs or diuretics cause loss of magnesium)

Eat Foods High in Magnesium

Include the following in your diet as often as you can

  • Kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, brazil nuts, dulse, filberts, millet, pecans, walnuts, rye, tofu, soybeans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic.

Here are two recipes to help you include magnesium in your daily diet – Coconut Peach Crumble and Grilled Salmon with Avocado & Garlic Salsa.

Take Magnesium Supplements

  • The RDA (the minimum amount needed) for magnesium is about 300 mg a day. Most of us get far less than 200 mg.
  • Some may need much more depending on their condition.
  • Most people benefit from 400 to 1,000 mg a day.
  • The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good.
  • Avoid magnesium carbonate, sulfate, gluconate, and oxide. They are poorly absorbed (and the cheapest and most common forms found in supplements).
  • Side effects from too much magnesium include diarrhea, which can be avoided if you switch to magnesium glycinate.
  • Most minerals are best taken as a team with other minerals in a multi-mineral formula.
  • Taking a hot bath with Epsom salts (magnesium sulfate) is a good way to absorb and get much needed magnesium.

People with kidney disease or severe heart disease should take magnesium only under a doctor’s supervision. So if you’re coping with the symptoms here, relax! Magnesium is truly a miracle mineral. It is essential for lifelong vibrant health.

Food Sources

Magnesium-Rich-Food

The following foods are good to excellent sources of magnesium:

  • Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams).
  • Spinach boiled: 39% of the RDI in a cup (180 grams).
  • Swiss chard boiled: 38% of the RDI in a cup (175 grams).
  • Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams).
  • Black beans: 30% of the RDI in a cup (172 grams).
  • Quinoa, cooked: 33% of RDI the in a cup (185 grams).
  • Halibut: 27% of the RDI in 3.5 ounces (100 grams).
  • Almonds: 25% of the RDI in a quarter cup (24 grams).
  • Cashews: 25% of the RDI in a quarter cup (30 grams).
  • Mackerel: 19% of the RDI in 3.5 ounces (100 grams).
  • Avocado: 15% of the RDI in one medium avocado (200 grams).
  • Salmon: 9% of the RDI in 3.5 ounces (100 grams).

Supplements

If you have a medical condition, then check with your doctor before taking a supplement.

Although these supplements are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics.

Magnesium supplements that are absorbed well include:

  • Magnesium citrate.
  • Magnesium glycinate.
  • Magnesium orotate.
  • Magnesium carbonate.

The recommended daily amount is 300–400 mg, taken with food. However, for some people, this amount may cause loose stools

Health Benefits of Magnesium

Constipation

  • If you are suffering from Irritable Bowel Syndrome (IBS) or constipation you would do well to turn your attention to magnesium for help.
  • Getting the proper amount of magnesium helps negate the acids found within your stomach, thereby allowing digested food to run smoothly through your intestines.

This is a natural way to ease the suffering associated with digestive issues.

Magnesium and Bone Health

  • The bones are one of the main elements of your body that benefit most from magnesium.
  • Magnesium regulates the levels of calcium absorbed by your body, along with zinc, copper, and vitamin D.
  • Not only will these minerals help keep your bones healthy and strong, but they may also prevent or lower the chance of developing osteoporosis later in life.

Helps Treat Asthma

  • Those suffering from chronic asthma have benefited from using magnesium to treat their symptoms.
  • This is due to the fact that many who suffer from asthma are shown to have lower levels of magnesium than normal.
  • The intake of magnesium supplements may regulate breathing, ease wheezing, and relax the bronchial muscles to promote easier breathing.

Protein Molecules and Enzymes

  • Enzymes, or protein molecules, work inside the body to stimulate chemical reactions. Magnesium is one of the key factors in assisting these molecules.

Contributes to Muscle Building

  • Magnesium contributes to building muscle. When it comes to toning and exercise, the body requires plenty of iron, zinc, calcium, chromium, and magnesium to build muscle.
  • Research indicates that even minuscule magnesium deficiencies may hinder muscle growth and performance in athletes.
  • Magnesium also plays a vital role in your body’s energy production, or ATP (Adenosine Triphosphate).

Studies also show that proper magnesium intake for athletes results in increased peak oxygen intake.

Chronic Pain

  • A 2010 study done by the Journal of Physiology tested a theory that magnesium is found to reduce nerve pain in patients. N-methyl-D-aspartate or NMDA  is a brain chemical that triggers nerve pain when overstimulated. Magnesium will help settle the NMDA and ease chronic pain.

Eases Muscle Pain

  • Proper magnesium intake is great for easing sore muscles.
  • Magnesium causes muscles to relax and can, therefore, decrease pain associated with overworked muscles.

Maintains Excellent Heart Health

  • Those who have a magnesium deficiency may experience negative impacts on their heart health. A lack of adequate magnesium can lead to heart disease.
  • A study in the Circulation Journal tested the effectiveness of magnesium supplements on patients with heart disease and found that those who took the supplement twice a day for half a year had better physical stamina and improved blood vessels.

Insulin and Diabetes

  • Studies show that those suffering from a magnesium deficiency are more at risk of developing diabetes in the future. On the other hand, those who are meeting the recommended daily intake of magnesium will have much healthier options ahead.
  • This is because magnesium aids in the activity and release of insulin and will get a better handle on maintaining a healthy blood glucose level.
  • While magnesium is said to be good for individuals with type-2 diabetes, it is always wise to consult your doctor before adding any supplements into your diet.

Keeps Your Teeth Healthy

  • Since the bones take in the majority of magnesium’s benefits, it’s no surprise that this mineral is fantastic for your teeth. Magnesium helps your body better absorb calcium, which leads to strengthened bones and well-formed teeth.

Pregnancy

  • Magnesium is essential for a baby’s growth and healthy pregnancy. Proper magnesium intake increases the pain threshold, reduces the risk of bone deficiencies, optimizes blood circulation, and may prevent eclampsia. Magnesium also contributes to a baby’s nutrition while in-utero, as well as tissue recovery and growth.

Migraines

  • Magnesium can operate as a muscle relaxant, making it an ideal mineral for those who suffer from migraines, muscle tension, or tension headaches. Chronic migraine sufferers often have low levels of magnesium in the body – in fact, this is often one of the prominent symptoms of a magnesium deficiency. Adding a magnesium supplement into your diet may reduce both the occurrence and severity of future migraines.

Premenstrual Syndrome

  • Due to the muscle relaxing qualities that magnesium has on the body, many women have been able to ease cramps and pains brought on by premenstrual syndrome, or PMS.
  • Not only will magnesium help combat aching brought on by PMS, some studies even suggest that women can find relief in mood changes brought on by that time of the month.

Collagen Production

  • Collagen is beneficial for your whole body. Not only does it keep your hair healthy and shiny, and your skin looking young and supple, it also aids in many other facets of bodily care.
  • For example, collagen helps balance hormones and benefits joint and bone health, and digestion. Magnesium helps aid the same proteins that turn into collagen.

Contributes to Bladder Control

  • People of all ages suffer from bladder control issues ranging from the frequent urge to urinate to problems spotting throughout the day.
  • Magnesium helps fight infections, interstitial cystitis, and nephritis, all of which can contribute to bladder control issues.

How to Add Magnesium into Your Diet

  • As you can see, there are many health benefits of magnesium in your daily diet.
  • Adding that recommended daily intake of magnesium doesn’t have to be a complicated process. The following foods are easy to find at your local grocery store and are rich in magnesium. It is recommended that men get at least 400 mg of magnesium in their diet per day and women should have at least 300.

References

Magnesium Deficiency

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