If we run out of magnesium, the whole body starts to fail, because this mineral is responsible for the management of other minerals and vitamins…
If we run out of magnesium, the whole body starts to fail, because this mineral is responsible for the management of other minerals and vitamins. So we can say that it is most important in the whole body. Although many people are not even aware of this, more than 80% of the population is more or less deficient. The main reasons for this include: inadequate diet, chronic stress, autoimmune diseases and leaking bowel syndrome.
HOW DO WE KNOW THAT WE ARE MISSING IT?
Irritability and nervousness – because magnesium affects the nervous system, it is important for our physical as well as mental well-being. The more magnesium deficiency we have, the more likely we are to experience anxiety and even depression.
Lack of energy and constant fatigue are common symptoms of magnesium deficiency. In order to significantly help in the fight against chronic fatigue, one should take 300-1000 milligrams of magnesium per day.
Sleep problems and insomnia – magnesium affects the GABA compound, which acts as the main neurotransmitter in the nervous system. GABA reduces excitability and relaxes muscles, helps to relax and calms the brain. The best time to take magnesium is before bedtime or during dinner.
Leg and calf muscle spasms and anxious leg syndrome – in order to get rid of these ailments, it is worth increasing the intake of magnesium and potassium, as magnesium regulates muscle tension and has a relaxing and relaxing effect.
Headaches and migraines – daily intake of 360-600 milligrams of magnesium reduces their incidence by up to 42%.
High blood pressure and hypertension – cooperating with calcium, magnesium regulates blood pressure and protects the heart. As much as 50% of ischemic strokes in the world are caused by hypertension, so a diet rich in magnesium can significantly reduce the risk of a stroke.
Diabetes mellitus type II – because magnesium plays a significant role in sugar metabolism – a diet rich in this mineral increases the risk of disease. In patients with this type of diabetes, the level of magnesium is more than ten times lower, and its consumption, even in small amounts (100 milligrams per day), reduces the risk of diabetes by as much as 15%.
Muscle pain and fibromyalgia – magnesium helps to alleviate the symptoms of the disease, reducing pain and having a positive effect on blood quality. It supports the functioning of the immune and nervous systems and is also essential for most enzyme reactions.
Osteoporosis and osteopenia – especially for the elderly, who are most exposed to bone mass loss, it is important to know that as much as half of magnesium is in the bones. Supplementation of this mineral, combined with vitamins D3 and K2, slows down the development of osteoporosis after only 30 days.
BENEFICIAL PROPERTIES OF MAGNESIUM
In every tissue of our body, this mineral performs its biological functions. Here are some of them:
- it participates in the synthesis of proteins,
- has an anti-inflammatory effect,
- protects and regenerates the organs of the digestive system,
- regulates hormones that stimulate calcium absorption in bones,
- protects against oxidative stress and calcification in the digestive organs,
- prevents excessive accumulation of calcium in soft tissues,
- stimulates the salivary glands to produce saliva,
- activates enzymes that digest carbohydrate proteins and fats,
- prevents cancer and pancreatitis,
- helps with intestinal regeneration,
- it supports the production of gastric acid.
FOOD PRODUCTS CONTAINING MAGNESIUM
When we think of magnesium, chocolate comes to mind first and foremost. But it is not the only thing that contains it. We also present other, rich sources of magnesium, ranked according to the amount of mineral (from the highest) contained in their composition:
water Muszynianka, buckwheat groats, pumpkin seeds, spinach, soya, wheat germ, botulinum,
quinoa – rice quinoa, white beans, Brazil nuts, dill, poppy seeds, sesame, chia seeds, flaxseed, sunflower seeds, wholegrain flours (spelt, rye, wheat), parsley, rocket, kale, bitter chocolate, cashew nuts, chickpeas, almonds, brown rice, beans, pine nuts, oat bran, lentils, bananas, walnuts, avocado, molasses.
