Difference between revisions of "Magnesium"

Revision as of 12:24, 16 April 2012

Magnesium is one of the macrominerals. It is rich in pumpkin seeds, sunflower seeds, sesame seeds, in spinach, Swiss chard, soybeans, black beans and in salmon and halibut. It is also found in nuts, fish, brown rice, whole grains, and green vegetables, raw almonds, sesame seeds, sunflower seeds, figs, alfalfa sprouts, and dark leafy greens. A normal adult sshould take between 250 to 350 milligrams of magnesium per day. An excellent source of magnesium is boiled spinach and Swiss chard; a cup of these vegetables can already provide about 40 percent of the recommended daily dose. Magnesium does not just keep the bone healthy; it can also help in any sugar imbalance. But magnesium is more associated with the prevention of diabetic retinopathy, a complication of diabetes.

Special Precautions of Magnesium

The benefits of Magnesium are

• You’ve been hearing about calcium and bone health forever -- but did you know that magnesium and calcium are like conjoined twins? Calcium can’t even be absorbed unless magnesium is present. Without it, calcium is much less effective in maintaining your bones and regulating your nerve and muscle tone.In fact, new research shows that Americans need far more magnesium than the current RDI -- and that you should really be consuming twice as much magnesium as calcium for optimal health.Magnesium may be the most important mineral you can take because it’s a key player in 300 essential bodily functions, and is used by all of your organs. It activates enzymes ... powers your energy ... and helps your body absorb vitamin D, potassium, and zinc.The majority of Americans are magnesium-deficient due to the low-quality, processed foods in the typical American diet. Produce grown in mineral-depleted soil won’t provide much magnesium, either.If you have blood sugar issues, you should know that magnesium helps regulate blood sugar and insulin activity. In addition, magnesium’s ability to relax muscles and nerves makes it one of your best allies in the battle against anxiety ... hypertension ... restless leg syndrome ... sleep disorders ... and abnormal heart rhythm.Consuming magnesium supplements can be challenging, as they tend to be large and difficult to digest. That’s why I like Natural Calm, a fruit-flavored magnesium powder that mixes easily in water. I take it in the evening because of its relaxing effect. Start with a low dose, because it can loosen your stools (not necessarily a bad thing if constipation is a problem). Another alternative is a topically-applied magnesium chloride liquid spray that’s absorbed through the skin, which won’t affect your bowels.
• Serotonin is known to be the brain’s “happy chemical” which brings about positive mood to a person, and this serotonin needs the mineral magnesium. Low supply of magnesium, as a result, leads to sleeplessness, anxiety and depression. Dietary sources of magnesium include spinach, Swiss chard, peppermint, pumpkin seeds, halibut, broccoli, turnip greens, and mustard greens.
• This mineral protects against cancer in general, maintains the pH balance of the blood, as well as aids the formation of your body’s genetic material–RNA and DNA. While damaged genetic material can put you at risk for cancer, magnesium helps with the repair work.
• Optimum magnesium intake might prevent ADD/ADHD, Alzheimer's and mental decline
• diabetes : People who have higher levels of magnesium in their body were found to have significantly lower risk for Type 2 diabetes and insulin resistance, according to -- the results of a Harvard study involving 100,000 people conducted for over a decade. Researchers found that patients who got more magnesium had lower blood sugar levels after meals. Here's why...Your body's capacity to produce insulin is dependent on magnesium, which activates the insulin receptors on your muscles and cells. (Insulin is the hormone that removes glucose from your bloodstream.)The bottom line: Your body will process glucose better and will require less insulin to do so.