The health benefits of magnesium are many. Magnesium is closely included in more than 600 functions in the human body, including food metabolism, combination of fatty acids, transmission of nerve impulses and proteins, muscle movements, gene maintenance and formation of proteins.
It is one of the seven important macro minerals that should be consumed daily in large quantities – 100 milligrams or more. Our bodies store about 25 grams of magnesium with over 50 percent of it stored in the skeletal system. The rest applied to muscles, soft tissues and body fluids.
Sadly, studies show that nearly 50 percent of people in the US and Europe are far less than the required amount of magnesium. It is vital to know that the levels of magnesium in the soil are lower than they were. In addition, the use of chemicals such as chlorine and fluoride in water make magnesium less available. Plus, the daily use of sugar and caffeine also depletes the supply of magnesium in the body. Also, if you live a life of high stress, it is likely that you are deficient in magnesium.
Magnesium deficiency can lead to a number of chronic health problems. Such as poor heart health, calcium deficiency, anxiety, weakness and high blood pressure. You can also add respiratory problems, fatigue, type 2 diabetes, forgetfulness and confusion to the list.
Health Benefits of Magnesium
Here is a look at some of the amazing health benefits of magnesium and why it is so important to make sure you get enough.
Magnesium is significant for the proper functioning of the brain and the regulation of mood. Research indicates that without sufficient magnesium, you are more prone to depression. According to a study, major depressive disorder affects 14.8 million American adults.
In a study of more than 8,000 people, researchers found that 65 years and under with the lowest consumption of magnesium have a greater risk of developing depression for 22 percent.
In a randomized controlled trial, including the elderly suffering from depression, mood is enhanced when taking 450 mg magnesium supplement with the same effectiveness as an antidepressant drug.
Blood sugar balance
Magnesium helps to control insulin levels in the body and can prevent sugar spikes and crashes in the blood from happening. It also plays an important role in controlling blood pressure, prevention in the occurence of high blood pressure, especially when combined with sufficient potassium in the diet. It does two things – one that controls stress that can increase insulin levels and another that improves overall blood pressure, when it is out of control, elevates insulin resistance and can cause Type 2 diabetes to occur more easily.
Studies indicate that even have a slightly reduced level of magnesium can cause dreadful changes in the functions of the heart, blood cells, blood vessels and other tissues. Magnesium is essential to ensure proper mechanical and electrical functioning in tissues such as muscles and nerves (like the heart) and blood vessels.
Nobody likes being anxious. If you find that you are often in this condition, you can try increasing your magnesium. Low levels of magnesium have been attributed to increased anxiety. According to research, a low-magnesium diet change the types of bacteria present in the intestine and alter behavior according to anxiety.
Research has shown that low brain magnesium is apparent during a migraine attack. One study found that regular intake of magnesium decreased the frequency by just over 41 percent of migraine attacks. Another study found that taking a magnesium supplement daily can help the prevention of migraines associated with menstruation.
The power of the brain
Research showed that mice receiving extra magnesium had better memory working, long-term memory and the ability to know more. According to a study, magnesium is essential for the proper functioning of many tissues in the body, including the brain.
Magnesium could be the answer to a series of premenstrual symptoms. These include such things as mood swings, depression, sleep disorders, fluid retention, headaches, breast tenderness and sugar cravings.
Indications of magnesium deficiency
Here are just some of the symptoms that you may be having a deficiency in magnesium:
- Hormone problems
- High blood pressure
- Sleep issues
- Muscle cramps
- Low vitamin D
- Low vitamin K
- Low energy
Sources of magnesium
Foods rich in magnesium are found abundantly in nature. You may try these delectable alternatives:
Sunflower, pumpkin, chia, hemp, sesame and flax are all major sources of magnesium. They are also rich in anti-inflammatory fats and high in protein. Try adding a few tablespoons of seeds in your favorite foods for a high protein, magnesium-rich breakfast or snack.
Spinach is rich in many nutrients essential for health, including vitamins B and E, magnesium and protein. Raw spinach has only about 78 mg of magnesium per cup, but a cup of cooked spinach contains more than 760 mg! That are twice as many collards and kale, the chard has just beat spinach as the main source of green leaves.
Cocoa and cacao
Cacao powder and raw nibs are extraordinary high sources of magnesium, as well as dark chocolate and even cocoa powder. While you do not have to rely solely on chocolate for magnesium intake, a small square of dark or raw chocolate is definitely a good way to add more magnesium to your day!
Almonds are rich in vitamin E, protein and the largest source of magnesium in all nuts, cashew nuts to being a close second. Almonds contain about 76 milligrams per ounce or about 23 nuts, accounting for 15 percent of your daily requirements. The best choice for anti-inflammatory, choose raw almonds or raw almond butter.
Coffee is the biggest source of liquid magnesium you can consume! In case you wondered, it is also highest in any food source. Though Espresso has a higher magnesium content, the calcium in milk and refined sugar can hinder with the absorption of magnesium, so it’s better to drink your coffee black. Also use a food sweetener raw foods like honey instead of sugar.
Bananas are often rejected by their high sugar content, but this fruit is simply the best source of magnesium among all the common fruits. Bananas are also an excellent source of vitamin B6 and C, fiber, potassium and manganese. A medium-sized banana contains 32 milligrams of magnesium.
In addition to eating more foods rich in magnesium, you can try magnesium rub to increase their levels.