Magnesium is one of the most essential minerals in our body. Without it, we cannot survive.
But what do you need magnesium for?
There are many uses for this mineral, but here are some examples:
1) Magnesium helps with muscle contraction and relaxation.
It helps your muscles relax after exercise or when you have been working out too long. Magnesium also plays a role in digestion and absorption of nutrients from food.
2) Magnesium helps regulate blood pressure.
When your blood pressure goes up, it means that there is not enough oxygen in your system. If you take magnesium supplements, it will help to lower your blood pressure and improve your health.
3) Magnesium helps with memory and learning ability.
You may think that taking magnesium pills would make you forget things, but actually they help to enhance certain memories such as remembering names or faces of friends or family members.
4) Magnesium helps with depression.
Magnesium deficiency is common among those suffering from depression. Taking magnesium supplements can help to treat depression and increase mood swings.
5) Magnesium helps prevent heart disease.
Studies show that high levels of magnesium in the blood are associated with reduced risk of cardiovascular diseases like coronary artery disease, myocardial infarction, stroke, congestive heart failure and peripheral vascular disease.
6) Magnesium also helps to prevent osteroporosis, a condition that causes fragile and weak bones.
Physicians usually prescribe certain types of magnesium to their patients to improve bone density and strength.
There are many other benefits of magnesium but these are some of the most researched and proven ones. You can buy magnesium in pill form at any drug store or market.
But did you know that you can get magnesium from foods?
Eating magnesium rich foods is a good way to supplement your body with this vital mineral.
When most people think of magnesium, they only think of its benefits and not about what it actually is. Magnesium is an alkaline earth metal that is essential in small amounts for human nutrition and health. This means that this element plays a very important role in what makes you, you! Our bodies need magnesium for more than 300 biochemical reactions.
It is involved in the production of ATP, our bodies?
primary energy source. Magnesium is also involved in the prevention of artery hardening and the healthy functioning of our hearts.
Magnesium also helps with muscle relaxation and prevents or remedies certain types of muscle cramps or spasms, like the ones you get when you have ?slept wrong?
or have been sitting in a strange position for too long. Magnesium is also important in the prevention of osteoporosis or the weakening of bones as one ages.
Most people, young and old alike suffer from minor to major magnesium deficiencies. This is due to the fact that we do not get enough of this vital mineral in our diets. Most of the food types that are highest in magnesium are also the types that most people do not eat on a regular basis, if at all, like leafy dark greens. Processed foods do not contain any magnesium at all.
So when people say that they do not eat well or that they do not eat healthy, it is true in more ways than one!
They just don?
t eat enough nutritious foods rich in magnesium.
So what are some good dietary sources of magnesium? The best way to get magnesium is through food since the body assimilates it much better than when it?
s taken in supplement form. Dark leafy greens like kale and spinach are good sources of magnesium. Other good sources include pumpkin seeds, sunflower seeds, sesame seeds, black beans, soybeans and peanuts.
Some people do not like to eat a lot of greens or other types of seeds or nuts.
s alright, there are still other good sources of magnesium. Some types of fish, like salmon, tuna and mackerel are very rich in magnesium. Other types of seafood like crabs and shrimp also provide a good amount of this mineral. You can also get magnesium from milk, as long as it is not the diet or fat free kind. Even the fat free or low fat varieties contain some magnesium. It just tends to be less than what is found in whole milk or regular milk. If you do not like milk or cannot drink it due to allergies or other reasons, you can also get magnesium from eggs, specifically the yolks. Another good option is some types of legumes, as long as they are not canned and have salt or some other seasoning in them.
Some people might not like to hear this but another great source of magnesium is actually from meats. While you may not be a meat eater, if you do eat meat then this is good news for you. Types of meats like beef, lamb and pork all have good amounts of magnesium in them. Even organ meats like liver contain a fair amount of magnesium.
So if you do like to eat meat then make sure to include some of the organ meats in your diet from time to time. If you do not eat meat then you will just have to eat more of the foods I previously mentioned.
So how do you know if you are getting enough magnesium or not?
The recommended daily allowance for magnesium is between 400-420mg a day for adults. If you are a teenager, male or female, your RDA is a little bit higher at 350mg to 450mg a day. If you are pregnant your RDA goes up to 350mg to 400mg a day. Some experts also say that seniors over the age of fifty should also increase their magnesium intake. There is still some debate about this but it does not hurt for them to do so, if anything it can only help them.
You may be wondering how you will know if you are not getting enough magnesium. Some of the signs of magnesium deficiency are linked to the symptoms of calcium deficiency. This is because the body requires enough calcium in order to absorb magnesium properly. So if you have any of these symptoms, talk to your doctor about them and see if he or she does not think that they may be related to magnesium deficiency.
Some of these include anxiety, confusion, high blood pressure, irregular heartbeat, muscle cramps and pains, tetany and more.
Once again, there are no sure signs that you are not getting enough magnesium, however there are some signs that point to the possibility. If you are eating a lot of greens, nuts, seeds, fish and other foods that are good sources of magnesium but you still may be deficient.
Why is this?
It is because your body does not absorb magnesium that well. Some health experts believe that as much as sixty five percent of magnesium consumed doesn’t get absorbed! This is why it can sometimes be difficult to tell if you are getting enough or not.
So what can you do to make sure you are absorbing as much magnesium as you can?
For starters, try to eat more foods with vitamin C in them, as these two work together to increase the absorption of magnesium into the body. Some examples of these are carrots, citrus and strawberries. You can also try fermenting foods as this increases the amount of magnesium that the body can absorb, such as in yogurt, kombucha tea and sauerkraut.
There are many ways to increase the amount of magnesium you are getting without having to consume more. The first way is through topical applications such as moisturizers, Epsom salt baths and even directly applying magnesium oil or lotion to problem areas. Another way is through the use of supplements. There are several different types available such as magnesium citrate, chloride, glycinate, oxide, sulfate and more.
You can also get combinations of magnesium with things like vitamin B6 or zinc.
No matter what, if you want to make sure you are getting enough magnesium then talk to your doctor about it. They will be able to tell you if you need to take supplements or not and which ones are best for you.
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Fire‐retarding polypropylene with magnesium hydroxide by S Miyata, T Imahashi, H Anabuki – Journal of Applied Polymer …, 1980 – Wiley Online Library
… unidentified nuclear effects (FUN CAIs): II. Heterogeneities of magnesium isotopes and 26Al in the early Solar System inferred from in situ high-precision magnesium … by C Park, K Nagashima, AN Krot, GR Huss… – … et Cosmochimica Acta, 2017 – Elsevier
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