Benefits of Magnesium. Call it the Powerful Jack of All Trades!!
What is it – Benefits – Sources
Benefits of Magnesium. Our body does not have the capability to “manufacture” it but fortunately, it is considerably abundant in nature and it is easily obtainable through a healthy diet.
It is notably clear that Magnesium is responsible for the proper growth and maintenance of our bones and is also necessary for the adequate function of many parts of the body including the nervous system and muscles. To add, this mineral neutralizes stomach acid, aids in the transfer of stool through the intestines, regulates blood sugar levels, blood pressure levels. Magnesium is an intricate part of DNA and protein synthesis. But, how much does the body need? Well, it all depends on one’s age, one’s gender, and their stage in life.
How to know if someone is getting enough of it? Unfortunately, the average western diet provides less than the recommended amount of Magnesium. Characteristically, men over 70 years of age, teenage girls, and boys are most likely to have a lower Magnesium intake.
Another typical question is what happens if someone does not get enough Magnesium? When a person has low Magnesium intake, the amount of bio-available Magnesium is absorbed at a higher rate by the gastrointestinal tract to help prevent deficiency. Our kidneys also prevent Magnesium loss by regulating the amount of this mineral lost through urine. Unfortunately, the kidneys and GI tract can do so much to maintain optimal Magnesium levels.
Regardless of clever feedback mechanisms in the body, low intake for a long period can lead to Magnesium deficiency. If we detect or observe loss of appetite, nausea, vomiting, fatigue, and weakness, it may be the result of Magnesium deficiency. Extreme deficiency may cause numbness, tingling, muscle cramps, seizures, and abnormal heart rhythm.
Benefits of Magnesium, Top 14
- Helps maintain steady heart rate and rythm.
- Needed for muscle contraction to occur correctly and without delay.
- Essential for bone development.
- Helps maintain normal blood pressure.
- Functions as a co-factor in the body’s enzymatic pathways that are responsible for maintaining our energy levels.
- Magnesium helps support proper immune system response to pathogens.
- It helps regulate blood glucose levels.
- It is an integral part of our normal nerve signaling pathways.
- Magnesium may help people who are at risk for type 2 Diabetes to improve their insulin sensitivity and lower their risk of progression to the disease.
- Intravenous magnesium sulfate is used in pregnant women with preeclampsia (high blood pressure, protein in the urine, and edema) to prevent the occurrence of an eclamptic seizure.
- Magnesium is also used in some pregnant women for a short period of time to delay preterm delivery.
- The use of magnesium, along with other asthma medications may help improve symptoms in an acute asthma attack.
- Magnesium may have value as a pain reliever due to its ability to block a receptor in our nervous system called N-methyl-D-aspartate or NMDA. Various trials have shown good analgesic results.
- Studies have shown a beneficial effect from Magnesium on both frequency and severity of migraine headaches.
Vegan Sources of Magnesium, Top 16
| 1. Beans, especially edamame, black beans, & kidney beans. | 2. Nuts, especially almonds, peanuts, & cashews. |
| 3. Whole grains. | 4. Oats. |
| 5. Apples. | 6. Bananas. |
| 7. Raisins. | 8. Carrots. |
| 9. Potatoes. | 10. Broccoli. |
| 11. Avocado. | 12. Spinach. |
| 13. Soy milk. | 14. Almond milk. |
| 15. Cashew milk. | 16. Brown and white rice |
Special Considerations
According to the World Health Organization, up to half or more of the US population may not be getting the appropriate amount of daily required Magnesium. Today’s high animal and dairy consumption and factory farming practices and how they leech nutrients out of the soil are hugely to blame.
The signs and symptoms of Magnesium deficiency are so important and so often overlooked, that a separate blog post is needed to address the topic. Stay tuned!!
Please share this information with your loved ones, so they too can benefit.
Stay informed!! Stay proactive!! Stay away from food that doesn’t serve your body!!
Continue on to Learn More About Minerals
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