Why You Need Magnesium In Your Diet
What is Magnesium?
Magnesium is a mineral. Abundantly found in nature, it is also contained within the bones and muscles of your body. Some refer to it as the “Miracle Mineral.”
Magnesium is an essential nutrient involved in hundreds of enzyme related reactions and is believed to be beneficial in fighting an array of illnesses.
According to the National Institutes of Health, up to 68% of Americans are deficient in magnesium. Other studies put the number closer to 80%.
What Does Magnesium Do?
Magnesium assists in bone and tooth formation. It is required for the absorption of calcium and vitamin C. It aids in the metabolism of phosphorous, sodium and potassium.
It is also responsible for the conversion of blood sugar into energy and is essential for proper nerve and muscle function.Magnesium regulates heart rhythm, helps clot blod, and can prevent changes in blood pressure by relaxing the heart.
Magnesium can also help relax muscle spasms and reduce stress, anxiety and depression. It can help people suffering from migraine headaches, insomnia, Attention Deficit Disorder (ADD) and Attention Deficit Hyperactivity Disorder (ADHD), fibromyalgia, osteoporosis, constipation, kidney stones, irritable bowel syndrome and chronic fatigue syndrome.
Magnesium In Your Diet
The Western pattern diet is composed of meats, cheeses, carbohydrates and deficient in magnesium. So what foods are rich in magnesium?
Dark green leafy vegetables and cruciferous vegetables such as kale, spinach, collard greens, broccoli and cauliflower.
Nuts and seeds such as almonds, cashews, Brazil nuts, sunflower, flax, sesame and pumpkin seeds.
Fruits such as bananas, dates, avocados and kiwis.
Oats, brown rice, garbanzo beans, kidney beans, and black beans are all great sources of magnesium.
Fish such as halibut, salmon, oysters and scallops.
And black strap molasses dried coriander, cocoa powder and dark chocolate are also rich sources of magnesium.
Magnesium And Inflammation
Numerous studies have shown the powerful anti-inflammatory effect of magnesium. According to one study involving ~4000 post-menopausal women, inflammatory indicators in the body such as CRP (C-reactive protein), TNF (tumor necrosis factor alpha), and IL6 (interleukin 6) were all reduced when magnesium intake was increased.
Inflammation in the walls of the arteries was also reduced in response to an increased intake of magnesium. So, magnesium can be very helpful in those suffering from cardiovascular/heart disease and even more beneficial in preventing hardening of the arteries and heart disease.
Magnesium And Injuries
Whether you sprain your knee playing tennis or strain a muscle in your low back doing yard work, the inflammatory process sets in accompanied by pain and swelling.
Magnesium can be very helpful after an injury occurs and speed up recovery time. Along with eating a diet rich in magnesium, taking a magnesium supplement can increase the availability of the mineral in the body.
Magnesium Is Essential
The Western pattern diet is typically deficient in magnesium. It is estimated that 80% of the U.S. population is magnesium deficient.
Magnesium is a powerful mineral involved in hundreds of enzyme-related reactions.
It is important to incorporate magnesium rich foods into our diets in order to help prevent sickness and disease.
Magnesium can be very helpful in reducing and preventing inflammation in the body.
If your diet is magnesium deficient, try incorporating some of the magnesium rich foods discussed earlier in this blog.