Difference between revisions of "Magnesium"

Revision as of 02:13, 20 October 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 is 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.
• relax muscles and nerves makes magnesium one of your best allies in the battle against anxiety ... hypertension ... restless leg syndrome ... sleep disorders ... and abnormal heart rhythm.
• helpful in treating anxiety and stress.
• 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.
• Boost metabolism : Although not directly responsible for the metabolism boost, magnesium binds with hundreds of enzymes in order for the carbohydrates, fats and proteins to be metabolized.

Symptoms of Magnesium Deficiency

• Being Irritable or Anxious
• Feeling Lethargic or Run Down
• Having Short Term Memory Gaps
• Less Cognitive Function Than Normal
• Poor Digestion
• Occasional Muscular Weakness
• Annoying Muscle Spasms
• Painful Muscle Cramps
• Periodic Muscle Twitching
• Often Tired After A Meal
• Unable to Get Into A Deep Sleep
• Irregular Heart Beat
• Easily Depressed
• Getting Migraines or Cluster Headaches
• Low Bone Density Issues
• If you are a Woman - Painful Menstrual Cramps
• If you are a Pregnant Woman - Morning Sickness
• Chest Pain Or Signs Of Angina
• High Blood Pressure
• Blood Sugar Imbalances
• Breathing Difficulties or Asthma