After water, oxygen, and basic food, magnesium could also be the foremost important element needed by our bodies. It is vital for heart health, bone health, mental function, and therefore the overall body - yet 80% or more folks are deficient during this vital mineral.
Magnesium is much more important than calcium, potassium, or sodium and regulates all three of them. It also activates over 300 different biochemical reactions necessary for the body to function properly. Contrary to popular misconceptions, it's magnesium that's actually most vital in building strong bones and preventing bone loss. The latest research has discovered that this lack of magnesium may put your heart and your overall health at significant risk which magnesium deficiency could also be linked to cognitive dysfunction and mental decline.
Called the "The Forgotten Mineral" and therefore the "5-Cent Miracle Tablet" by medical researchers, magnesium may be a relaxant and low magnesium intake is related to spasm tremors and convulsions. Magnesium protects against heart condition and heart attacks, high vital signs and stroke, type II diabetes, and far, much more.
Numerous researchers have reported that adequate amounts of this mineral in the population at large would greatly diminish the incidence of kidney stones (1 in 11 Americans), calcified mitral heart valve (1 in 12 Americans), premenstrual tension, constipation, miscarriages, stillbirths, strokes, diabetes, thyroid failure, asthma, chronic eyelid twitch (blepharospasm), brittle bones, chronic migraines, muscle spasms, and anxiety reactions.
An increasing number of medical scientists also believe that additional magnesium and other minerals missing from today's diet might prevent cognitive disorders such as ADD, ADHD, and bipolar and help prevent Alzheimer's and mental decline as we age. That's a lot of health benefits for a nickel. Sufficient magnesium intake by the American population would likely reduce health care costs by billions of dollars.
In addition to the problems listed above, magnesium deficiency has been associated with:
• Insomnia and other sleep disorders
• Fatigue and low energy
• Body-tension
• Muscle tension, muscle cramps, and spasms
• Headaches
• Irregular-heartbeat
• High blood Pressure
• Other heart-disorders
• PMS
• Backaches
• Constipation
• Kidney stones
• Osteoporosis
• Accelerated aging
• Depression
• Anxiety and irritability
Since the turn of the last century, our depleted soils, processed foods, and nutriment diet lifestyles have led to a gentle increase in mineral deficiencies. Nowhere is this more true than with magnesium. The U.S. minimum RDA for magnesium is about 320 mg per day for ladies and quite 400 mg per day for men, while optimum daily amounts are closer to 500 to 700 mg per day - yet studies show that after over a century of steadily decreasing magnesium intake, today over 8 out of 10 people do not take enough daily magnesium for even the minimum daily amounts recommended.
The progressive decline of dietary magnesium consumption since 1900:
Years Studied Magnesium intake in mg/day :
1900-08 475-500
1909-13 415-435
1925-29 385-398
1935-39 360-375
1947-49 358-370
1957-59 340-360
1965-76 300-340
1978-85 225-318
1990-2002 175-225
(Magnesium Trace Elements 10: 162-28)
Following may be a list of a number of the foremost magnesium-rich dietary foods, including normal serving sizes and calories:
• squash seed kernels, and pumpkin, roasted - 1 oz contains 151 mg of magnesium and 148 cal.
• Brazil nuts - 1 oz contains 107 mg of magnesium and 186 cal.
• ready-to-eat bran cereal (100%), - ~1 oz contains 103 mg of magnesium and 74 cal Halibut, cooked - 3 oz contains 151 mg of magnesium and 148 cal.
• Quinoa, dry - 1/4 cup contains 89 mg of magnesium and 159 cal.
• canned spinach - 1/2 cup contains 81 mg of magnesium and 25 cal.
• Almonds - 1 oz contains 78 mg of magnesium and 164 cal.
• cooked spinach from fresh - 1/2 cup contains 78 mg of magnesium and 20 cal.
• Buckwheat flour - 1/4 cup contains 75 mg of magnesium and 101 cal.
• mature, cooked, soybeans - 1/2 cup contains 74 mg of magnesium and 149 cal
• Pine nuts, dried - 1 oz contains 71 mg of magnesium and 191 cal.
• Mixed nuts, oil roasted, with peanuts - 1 oz contains 67 mg of magnesium and 175 cal.
• White beans, canned - 1/2 cup contains 67 mg of magnesium and 154 cal.
• walleye, pollock cooked - 3 oz contains 62 mg of magnesium and 96 cal Black beans, cooked - 1/2 cup contains 60 mg of magnesium and 114 calories
• Bulgur, dry - 1/4 cup contains 57 mg of magnesium and 120 cal.
• Oat bran, raw - 1/4 cup contains 55 mg of magnesium and 58 cal,
Note: it's healthier to consume as many of the items on the list as possible in raw form. Soy products aren't recommended because of the widespread use of GMO soy and other health concerns related to soy.
The list of dietary magnesium sources shows that it'd be possible for an individual to get optimum, or a minimum of minimum, amounts of magnesium from the diet, doing so on each day to day would take very careful planning. When processed food may be a component of the diet, it becomes even more unlikely for the general public to consume enough magnesium through dietary sources alone each day today.
The only supplementation is probably going to form up for such a widespread magnesium deficiency for many people. Since the same problems with soil depletion and diet causes deficiencies in many other vital minerals, it'd be an honest idea to supplement magnesium and to also supplement with a good range of other minerals. The very mineral supplements are those derived from whole food and plant sources because they're more readily absorbed than mined rock minerals.
Until recently, it had been believed that the simplest sorts of supplemental magnesium were those chelated to an aminoalkanoic acid (magnesium glycinate, magnesium taurate) or a Krebs cycle intermediate (magnesium malate, magnesium citrate, magnesium fumarate). Now magnesium orotate is taken into account to be a superior sort of oral magnesium and that we even have magnesium oil. Magnesium oil contains magnesium chloride and is applied on to the skin so dosage levels are often mentioned safely to high levels without diarrhea and problems with absorption. the sole side effect of an excessive amount of magnesium is loose stool. Reducing the dosage or dividing daily doses into smaller amounts resolves the matter.
Blood tests for magnesium are notoriously inaccurate since only about 1 percent of the whole body magnesium pool exists outside of living cells. Thus, serum levels are notoriously inaccurate and your doctor can`t easily tell you by a biopsy if your magnesium levels are low.
For optimum health, magnesium and calcium intake must be at a couple of 1 to 2 ratio. So, if you supplement with 500 mg of magnesium, you need to supplement with 1000 mg of calcium (or less if you get much dietary calcium and tiny dietary magnesium).
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