Magnesium is an essential mineral needed for the hundreds of biochemical reactions in the human body. 60% of magnesium found in the body is found in bone, with the rest in muscles, soft tissues and fluids. Base on its importance, care is needed to avoid the dangers of low magnesium levels. This article will examine :
- Signs of low magnesium levels
- Health benefits of magnesium
- Magnesium rich foods
Signs of Low Magnesium Levels
If the magnesium levels in the body gets too low the following signs may occur:
- Muscle cramps
- High blood pressure
- Hormone problems
- Sleep issues
- Low energy
- Low vitamins D & K
- Loss of appetite
Health Benefits of Magnesium
Magnesium helps the body function and repair itself. Magnesium helps energy creation, its essential in the process of converting food into energy. Magnesium helps create new proteins from amino acids. Amino acids are organic compounds that combine to from proteins. This process is the building blocks of life.
Magnesium helps create and repair DNA and RNA. DNA and RNA are the most important molecules in cell biology, responsible for the storage and reading of genetic information that underpins all life.
Magnesium helps in the contraction and relaxation of muscles. Magnesium helps regulate the transmissions of messages through your brain and nervous system.
Magnesium may help boost exercise performance. So when you engage in physical activity , magnesium helps move blood sugar into your muscles. Magnesium also gets rid of lactate which can build up during exercise and cause fatigue. Studies show that magnesium supplementation can boost exercise performance for athletes, the elderly and people with chronic diseases.
Magnesium fights depression, playing a critical role in brain function and mood. Low levels of magnesium is linked to increased depression. Magnesium is essential for a better working memory, long term memory and greater ability to learn.
Magnesium has benefits against type 2 diabetes. Studies suggest that 48% of people with type 2 diabetes have low levels of magnesium in their bloodstream. Magnesium also reduces insulin resistance, managing the levels in the bloodstream.
Magnesium can lower blood pressure, these benefits may only occur in people who have high blood pressure. Magnesium is critical for proper electrical and mechanical functioning within nerves, heart muscles and blood vessels.
Magnesium has anti-inflammatory benefits. Low magnesium levels are linked to chronic inflammation, which is precursors to aging, obesity and chronic disease.
Magnesium can help prevent painful migraine headaches. Persons who suffer from migraine headaches are found to be magnesium deficient.
Magnesium improves PMS symptoms such as water retention, abdominal cramps, tiredness and irritability. Magnesium improves mood, reduces water retention and other symptoms.
Magnesium Rich Foods
Magnesium deficiencies are better remedied with magnesium rich foods. Here are 5 foods that can greatly improve your magnesium levels.
Spinach– Spinach is rich in many key nutrients for health , including magnesium, protein, vitamin E and B vitamins. For those who are magnesium deficient, its best to consume cooked spinach. Raw spinach has 78 mg of magnesium per cup, but cooked spinach has 760 mg.
Seeds – Seeds such as pumpkin, sunflower, sesame, chia, hemp and flax seeds are all sources of magnesium. Seeds also contain rich anti-inflammatory fats and are high in protein. You can eat seeds raw, sprinkling a few tablespoons to salads or smoothies.
Cocoa and cacao – raw nibs and cacao powder are very high sources of magnesium, along with dark chocolate and cocoa powder. Having a small square of dark or raw chocolate is an enjoyable way to add more magnesium to your diet.
Avocados – avocados are rich in healthy fat, fiber, vitamins B and K. A medium avocado has about 58mg of magnesium. Studies have shown that eating avocados can reduce inflammation, improve cholesterol levels and increase feelings of fullness after meals.
Legumes – legumes are a family of nutrient-dense plants . Examples of legumes are lentils, beans, chickpeas, peas and soybeans. These plants are very rich in many different nutrients along with protein . Legumes contain potassium, iron and magnesium. 1 cup serving of cooked black beans contain 120 mg of magnesium.
Fatty fish – fatty fish like mackerel, salmon, halibut contain high amounts of magnesium. Half a fillet ( 178 grams) of salmon has 53mg of magnesium, along with 39 grams of protein. Fatty fish also is rich in potassium, selenium, B vitamins and various nutrients. High intake of fatty fish is linked to a decreased risk in several chronic diseases, particularly heart disease.
In concluding , it is advisable to always seek the advice of a trained medical professional regarding any medical diagnoses. Magnesium deficiency is shown to be quite dangerous as it can cause the essential body functions to be affected, resulting in inflammation and chronic disease. Fortunately , magnesium deficiencies can be remedied by improving one’s diet with proven rich food sources of magnesium.