Magnesium is known to be one of the body’s most abundant mineral. It ranks fourth on the list. The mineral is widely known to be vital for bone and muscle development, but did you know the element is vital for close to every other part of the body? This includes the brain, the heart and the nervous system. Did you know that this mineral is required for over three hundred enzymatic reactions in the body?
A doctor literally says that close to every disease in the world has a relationship with magnesium deficiency. It’s not far f rom the truth considering that magnesium play quite a lot of roles in the body and the symptoms of its deficiency literally cuts across almost every body system.
As abundant and as important as it is, it is also surprisingly one of the most common deficiencies in the world and has thus continued to affect the human health. This is because amidst healthy eating, it is very easy to become magnesium deficient. Being deficient in magnesium could lead to all sorts of problems in your cells. These problems become worse as you get older.
Signs that you are magnesium deficient
• Headaches and migraines
• Fatigue : Magnesiuim has a huge involvement with the production of energy in the body. It thus makes a lot of sense that magnesium deficiency will lead to fatigue.
• Poor cognitive processing
• Unstable moods: Neurotransmitter balance ( brain chemicals responsible for the regulation of thought patterns like sleep, focus, motivation) is regulated by magnesium.
• Constipation: the presence of magnesium in the body draws fluid into the bowels thus softening stools.
• Chronic pains: the nervous system will usually become oversensitive when magnesium levels are low
• Insomnia: the chemical that triggers relaxation ( GABA) and promotes sleep is enhanced by magnesium. You will therefore suffer from an inability to get proper sleep when your magnesium levels are low
• Numbness and an occasional tingling feeling
• Muscle spasms and cramps : magnesium is greatly involved in the contraction of muscles. When magnesium levels are low, muscle contractions will usually become uncoordinated and weak. This wil in turn cause spasms and cramps.
Benefits of magnesium to the body
May Enhance Performance During Exercise
During exercise, your body will need more magnesium than when you’re resting. The mineral moves blood sugar into the muscles and helps rid of lactic acid which couls cause muscle build up and pain. A study carried out on athletes found improved performances in swimming, running, volleyball, cycling and several others. There was also a reduction in stress and insulin levels.
We have seen that magnesium plays vital roles in moods and general function of the brain. Links have been found between low levels of magnesium and a greater risk of depression. This is probably why there is an increased level of depression now more than ever, as modern foods contain less and less magnesium. A test was carried out on older people who suffered from depression. Four hundred and fifty grams of magnesium was administered daily to each of them. At the end of this test, their moods took a dramatic turn, much like the result of an antidepressant.
Has credible benefits against type 2 bacteria
According to research, it has been confirmed that close to 50% of people who suffer from type 2 diabetes have depleted levels of magnesium. Another research establishes that people who have incredibly low levels of magnesium are a lot more susceptible to diabetes. Studies carried out on type 2 diabetics found patients who took high doses of magnesium daily experienced dramatic changes in their blood sugar compared to the control group.
Improves Blood Pressure
A study carried out on people with high blood pressure showed that taking magnesium daily decreases diastolic and systolic blood pressure. There is a likelihood of this benefit only showing up when a person has high blood pressure. This was derived from a study that was found to have a significant positive effect on people with high blood pressure but no effect on people with blood pressures that were normal.
Can Prevent Headaches and Migraines
We all can attest to the disorienting and painful nature of headaches and migraines. Researchers say that people who experience migraines too often are most likely magnesium deficient. Infact, according to a few studies, magnesium is able to prevent and even treat migraines. In one study, a gram of magnesium was able to relieve ana cute migraine much more effectively and faster than a pill.
Foods rich in magnesium
• Pumpkin Seeds
Pumpkin seeds are rich in magnesium which helps to improve gut motility. It is able to perform this task by reducing the period it takes for toxic waste to leave the colon. It also relaxes the muscle and as a result causes the stool to move more effectively in the bowels. This way , constipation is prevented. You could add the seeds to your salads and omelets or even your desserts.
Everybody loves an avocado. It is rich in vitamins A,B,C,E and K. It also contains lots of healthy fats and of course magnesium. An avocado could help stimulate dopamine and serotonin in the brain, which improves your mood. It could also slow down neurological decline. The avocado is also a great way to enhance and regulate insulin levels. After workouts, you would need to drive fatigue away and improve your moods- magnesium is the mineral for the job.
Spinach will always remind us of popeye the sailor man. It is rich in fiber and filled with nutrients such as potassium, folate, vitamins and magnesium. It is able to effectively reduces migraines and relaxes muscles . It is also able to relieve constipation symptoms and reduce blood pressure. You could use it in your salads, fresh juices, omelets, smoothies etc.
Cardiovascular health, bone density and blood sugar levels are regulated and preserved by nuts. As a consequence of its magnesium levels, testosterone levels are boosted which leads to increase in strength , protein synthesis and muscle recovery. It is especially ideal for athletes whose magnesium levels get depleted as a result of sweat and urination. Examples of such nuts include almonds, macadamia, brazil nuts etc Brazil nuts actually contain the highest levels of magnesium and selenium.
• Dark chocolate
Cocoa powder contains o of the highest levels of magnesium. Make sure what you’re consuming is the non-processed chocolate.
• Wild caught fish
Wild caught fishes are one of the best magnesium sources there are. Apart from magnesium, it is also rich in trace minerals, healthy fats and vitamin D. It boosts cardiovascular and neurological functions while also protecting from bone degeneration.
Before you go rejoicing, taking excess coffee could actually deplete your magnesium levels. However, when consumed in normal concentrations is a great source of magnesium. It is known to reduce insulin resistance and improve metabolism.