Magnesium is a mineral that is responsible for more than 300 biochemical reactions in the body. It’s a good idea to consider eating magnesium-rich foods regularly since magnesium deficiency can lead to different health complications in your body.
Roles of magnesium:
- Regulates the insulin sensitivity and blood sugar
- Regulates the function of the nerves and muscles
- Relaxes the blood vessels
- Creates adenosine triphosphate (ATP)
- Forms healthy teeth and bones
This important mineral completely detoxifies our body. In fact, it optimizes mitochondria, supports the glutathione synthesis, boosts athletic performance, and energizes the body.
In other words, if your body is deficient in magnesium, you are more likely to experience various health problems including a migraine, depression, headaches, anxiety, cardiovascular diseases, fibromyalgia, and sudden cardiac death.
Magnesium can effectively treat a great number of conditions and ailments such as diabetes, osteoporosis (weak bones), anxiety, premenstrual syndrome (PMS), attention deficit-hyperactivity disorder (ADHD), Lyme disease, cystic fibrosis, fibromyalgia, chronic fatigue syndrome (CFS), urinary incontinence, restless leg syndrome, alcoholism, kidney stones, multiple sclerosis, migraine headaches, asthma, erythromelalgia, hay fever, hair loss and cancer.
Diets today are full of processed foods and low in fruits and vegetables. For this reason, the number of people that are deficient in magnesium is constantly increasing.
There are other factors that lead to low magnesium levels in the body including poor sleep, prescription drug use- statin, antibiotic, fluoride, and alcohol abuse.
The most common symptoms of magnesium deficiency:
- Personality changes
- Coronary spasm
- Tingling and numbness in the body
- Abnormal heart rhythm
- Muscle spasms
The following foods will help you optimize the levels of magnesium in your body:
- Turnip Greens
- Swiss Chard
- Beet Greens
- Brussels Sprouts
- Fruits and berries
- Raw cacao nib
- Unsweetened cocoa powder
- Bok Choy
- Seeds and nuts
- Fatty fish
- Romaine Lettuce
- Collard Greens
- Herbs and spices such as fennel, cumin, parsley, mustard
If you decide to try supplementation, it is very important to take the supplements in combination with calcium, vitamin D, vitamin K2. In this way, you will not disrupt their balance and increase your risk of heart attack and strokes.
The recommended daily intake:
- 65 mg/day for children ages 1-3
- 110 mg/day for children ages 4-8
- 350 mg/day for adults and children ages 9 and up
Interesting facts about magnesium:
- After aluminum and iron, it is the third most often used metal
- It isn’t found on the Earth as a free element
- It has a silvery-white color
- It can be found in all cells in living organisms
- Epsom salt is the richest source of magnesium
- It is present in more than 60 minerals on Earth
- An adult body contains 24 grams of magnesium-60% found in the skeleton, 39% in the muscle cells, and 1% extracellular
- It is isolated through the electrolysis of magnesium salts in seawater
Source: Healthy Food Expirience