The Benefits of Magnesium!!!

Our bodies need the right amount of nutrients in order to function properly, which is why our diets have a HUGE impact on our health, wellness, and fitness levels. The main focus of a typical diet is on the macronutrients (fats, carbohydrates, and protein). What about our micronutrients? Micronutrients are often forgotten or overshadowed by the three Macros. However, it is crucial to get the right amount of vitamins and mineral for proper body functions.  Magnesium is the main focus here since it can play several important roles that can help to combat certain chronic illnesses such as diabetes and heart disease.

Why We Should Consider How Much Magnesium We Are Getting

According the recent findings, an estimated 80 percent of Americans are deficient in magnesium. It is important to consume foods with magnesium for optimal health. Habitually low levels of magnesium induce changes in our body’s biochemical pathways, which can increase the risk of illness over time.  Conditions and diseases linked with low levels of magnesium include hypertension, Alzheimer’s, type 2 diabetes, osteoporosis, insulin resistance, migraines, hypertension, attention deficit hyperactivity disorder and heart disease. In fact, the group of individuals at risk of having inadequate levels of magnesium include people with type 2 diabetes, alcohol dependency, gastrointestinal disease, and older adults. A magnesium deficiency — also known as hypomagnesemia, with “hypo” meaning low, “magnes” referring to magnesium and “-emia” meaning in the blood — can cause negative symptoms, such as muscle aches, cramps, or spasms, poor digestion, anxiety, and troubled sleep. However, magnesium deficiency rarely tested and very overlooked. Therefore, magnesium may be one of the most underutilized but most necessary mineral needed for optimal health.

What is Magnesium’s Role in Our Bodies?

Magnesium is stored in the bones, muscles, soft tissues, and blood (only 1%). It’s involved in more than 300 biochemical functions in the body, such as regulating heartbeat rhythms and helping neurotransmitter functions, which is why we should want to prevent hypomagnesemia (having low levels of magnesium). Think of it this way, if you are lacking in magnesium then there are over 300 biochemical functions that are not properly working in your body. Although magnesium may not be recognized as the most present mineral in our bodies in terms of quantity, it’s certainly one of the most crucial for our overall health, and it should be stressed that we get at least 500 mg of it daily.

 

The Benefits!!!

There are many awesome benefits to having optimal levels of magnesium in our bodies. Here are 9 reasons why you should increase your magnesium levels TODAY!

Magnesium increases your energy levels. If you are feeling tired or lacking of energy, you might consider increasing your magnesium intake and tracking your energy levels.

It calms your nerves. Magnesium is known as the body’s relaxation mineral. If you are stressed out or feeling anxiety, magnesium will help calm your nerves and balance out you parasympathetic and sympathetic nervous systems.

IMPROVES SLEEP! Who doesn’t want better quality of sleep? If you are someone who struggles to fall asleep or stay asleep, taking 500 mg of magnesium prior to sleeping is a natural sleep remedy.

It can help to ease constipation. Again, 500 mg can help to combat this issue.

It can relieve muscle aches. If you are an athlete or just someone experiencing muscle cramps and aches, magnesium can help to reduce that. In fact, Magnesium is one of the electrolytes that our bodies need for hydration. Therefore, it is crucial to have in order to stay properly hydrated before, during, and after exercise. Magnesium also helps your body regulate & absorb other electrolytes.

Magnesium helps to regulate the absorption of other nutrients in your body. For example, in order to absorb calcium, you need a magnesium.

Magnesium supports to health of your heart. 50 percent of Americans come down with some sort of heart issue in their lifetime and with heart disease as one of the top killers you can see why it is so beneficial to increase your magnesium levels. It can help to reduce blood pressure and even balance it. Also shown to reduce the risk of stroke and heart attacks. So again, just 500 mg can give you some really great benefits that will lower your risk of one of the top causes of death.

Prevention of migraines & headaches.

Improves bone health. Magnesium is just as important as calcium when it comes to having healthy bones.

The best foods to get more magnesium in your diet

 The most magnesium rich foods that you should look to include in your daily diet are:

Spinach - 1 cup: 157 milligrams

Chard – 1 cup: 150 milligrams

Pumpkin Seeds - 1/8 cup: 92 milligrams

Yogurt or Kefir - 1 cup: 46.5 milligrams

Almonds (Includes almond butter or milk) - 1 ounce: 75 milligrams (whole almonds)

Black Beans - 1/2 cup: 60 milligrams

Avocados - 1 medium: 58 milligrams

Figs - 1/2 cup: 50 milligrams

Dark Chocolate. Make sure it is 70 percent plus DARK chocolate - 1 square: 95 milligrams

Bananas – 1 medium: 32 milligrams

Be Mindful of how much you are consuming!

Our Micronutrients are just as important as our macronutrients, and people need to be more mindful of their vitamin and mineral intake to ensure their bodies are functions properly and have and overall optimal health level. While this discussion has focused on deficiencies in magnesium, it is important to note that too much magnesium can have some adverse effects. Excessive amounts of magnesium from food has no health risks in healthy individuals because the kidneys eliminate excess amounts through urination. However, excessive levels of magnesium from dietary supplements or medications may result in diarrhea, nausea, and abdominal cramping. Forms of magnesium most commonly reported to cause diarrhea include magnesium carbonate, chloride, gluconate, and oxide – so be mindful of the sources of magnesium in which you consume.

What to take away…

  • Magnesium is one of the most important minerals necessary for our overall health. Low levels have been linked to several conditions including Alzheimer’s, heart disease and type 2 diabetes.
  • Consuming magnesium rich foods through your diet can help to combat the negative health issues of a magnesium deficient diet. Good amounts of magnesium can be found in spinach, Swiss chard, dark chocolate, pumpkin seeds and more.
  • Optimal levels of magnesium can bring health benefits such as fighting depression, improving sleep quality, and reducing the risk of certain chronic illnesses.
  • Ideally, you should aim to get as much magnesium as possible from real foods instead of supplements

Sources

  1. Link, R. (n.d.). Top 10 Magnesium Rich Foods Plus Proven Benefits. Retrieved May 7, 2018, from https://draxe.com/magnesium-deficient-top-10-magnesium-rich-foods-must-eating/
  2. (2018, March 2). Retrieved May 7, 2018, from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h4

 

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