Magnesium is a mineral that relaxes the nerves and muscles, supports heart activity and blood circulation, and increases calcium absorption. It indirectly contributes to strong, healthy bones, nervous-system, muscle and cardiovascular health.
Most green, leafy vegetables, cocoa, dark-chocolate, nuts and seeds provide generous amounts of magnesium. The chlorophyll molecule in dark green leafy vegetables contains magnesium and are the good sources of it.
• Prolonged periods of Stress can deplete our body of all of its Magnesium and have us suffering the side effects of a deficiency.
• Muscle weakness and cramps
• Tremors
• Spasms in hollow organs (the colon [irritable bowel], uterus [Dysmenorrhea] or the coronary arteries [Angina Pectoris])
• Eye (or Eyelid) twitching
• Cardiac Arrhythmia
• Extrasystoles (premature contractions of The Heart or extra heartbeats)
• Weak Bones (loss of Bone mass)
• Altered blood sugar levels
• Headaches
• Hypertension (High Blood Pressure)
• Coronary and cerebral vasospasms
• Loss of appetite
• Nausea and Vomiting
• Fatigue, and weakness.
• Abnormal Bone growth and skeletal weakness.
• Slows the Bone mass accretion in childhood and adolescence.
• Accelerates Bone loss after Menopause or in old age.• Hypomagnesaemia occurs due to Vomiting, Diarrhea, Alcohol abuse, Protein malnutrition, prolonged nutritionally inadequate intravenous Fluid use, poorly controlled Diabetes, and use of Diuretic medications.
Note:
* The RDA for adult women aged 31–50 is 320mg and for men aged 31–50 is 420mg.
* Its the fourth most bioavailable mineral, meaning that it usually boasts a high absorption rate.
* Mostly its found and constituted in the Bone in the body and can be withdrawn from Bone to maintain blood levels when dietary intake of Magnesium is inadequate.
* Our body struggles to maintain constant levels of Magnesium because usually only 40% of the ingested amounts are absorbed. The rest is stored mostly in the cells of our muscles and internal organs.
Health Benefits of Magnesium
Cardiovascular System
• It maintains a good regular heart rhythm, preventing the occasional extra-systoles (skipped heart beats or Palpitations) as a result of excessive heat or Stress.
• It helps lower High Blood Pressure, prevent heart attacks and is necessary for regulating the electrical activity of The Heart.
Foods & Cardiovascular System
Diabetes
• Adequate Magnesium supplementation helps reduce insulin resistance and regulate type 2 Diabetes (keeping it under control) due to the capacity of the mineral to regulate glucose (sugar) levels.
Foods & Diabetes
Metabolism
• Its usually associated with Minerals (such as Calcium and Potassium) to increase there absorption and also necessary for reactions in Vitamin D Metabolism.
• It supports Energy Metabolism and Protein synthesis.
Note:
* The most common forms in supplements, Magnesium oxide, has an absorption rate of maximum 10%.
* Magnesium aspartate and Magnesium citrate are the best forms of the mineral because of their high absorption rates.
Foods & Metabolism
Musculoskeletal System
• It promotes strong, healthy Bones and Bone cell activity because it maximizes Calcium absorption, thus helps strengthen Bones, maintain healthy teeth and even improves severe medical conditions (such as Osteoporosis).
• It helps patients with restless leg syndrome, both its deficiency and high Magnesium blood levels have been observed in patients with restless leg syndrome.
Note:
* About 50% of the body’s Magnesium reserves are stored in Bones, while approximately 1% is found in our blood.
Foods & Musculoskeletal System
The Brain & Nervous System
• It improves sleep quality as it helps treat Panic Attacks, Anxiety and stress-related psychological conditions.
• An adequate intake supports the overall activity of the Nervous System (such as Depression and Hypertension). Its involved in transmission of the nerve impulses and essential for nervous stability.
Note:
* Lack of Magnesium in the body produces Nervousness, irritability, even cramps and spasms.
Foods & Nervous System
Foods Rich in Magnesium
* The Order is from the Highest Level of Magnesium Concentration.
1)
Wakame Seaweed
2)
Rice Bran
3)
Agar Seaweed
4)
Cottonseed Flour
5)
Basil (Dried)
6)
Hemp Seeds
7)
Coriander
8)
Hijiki Seaweed
9)
Wheat Bran
10)
Whole Grains
11)
Wheat Germ
12)
Pumpkin Seeds
13)
Arame Seaweed
14)
Kombu Seaweed
15)
Watermelon Seeds
16)
Sunflower Seeds
17)
Cocoa Powder
18)
Celery Seeds
19)
Sage (Ground)
20)
Parsley (Dried)
21)
Flaxseed
22)
Fennel Seeds
23)
Moth Beans
24)
Savory
25)
Brazil Nuts
26)
Sesame Seeds
27)
Cumin Seeds
28)
Safflower Seeds
29)
Poppy Seeds
30)
Tarragon
31)
Marjoram (Dried)
32)
Chia Seeds
33)
Cowpeas
34)
Quinoa
35)
Bananas
36)
Soybean
37)
Cashew Nuts
38)
Almonds
39)
Pistachio
40)
Peanut
41)
Spinach
42)
Chard
43)
Broccoli
44)
Kale
