Magnesium and its functions
Foods rich in magnesium are essential for cell health and more than 300 vital chemical functions in the body. Unfortunately, about 80 percent of Americans have Magnesium deficiency , and the vast majority do not know it.
A study published in BMC Bioinformatics showed that your body has 3,751 Magnesium-binding sites. This indicates that Magnesium’s benefits far exceed what researchers previously thought. Because the body needs such a substance and uses it for its various functions, if you do not eat foods rich in Magnesium completely, you will soon suffer from a deficiency in them.
Related article: What is magnesium and why do we need it?
Here are some great jobs that require Magnesium:
- Protein synthesis
- Nerve function
- Control blood sugar
- Release of neurotransmitters
- Regulating blood pressure
- Energy metabolism
- Production of the antioxidant glutathione
Are you eating enough magnesium-rich foods?
Magnesium deficiency is a condition that often goes undiagnosed because it does not show up on blood tests . Only one percent of Magnesium in the body is stored in the blood, and most of it is stored in the bones. Some of the major health challenges associated with Magnesium deficiency include:
- Hormonal imbalance and premenstrual syndrome
- Fibromyalgia
- Heart attack
- Type 2 diabetes
- Osteoporosis
- Constipation
- Tension headache or migraine
- Stress and depression
- Chronic fatigue
As you can see, increasing your intake of Magnesium-rich foods is essential for good health.
How can we increase magnesium intake?
If you think that your body does not have enough Magnesium then the best way to solve this problem is to eat foods that are high in Magnesium. Buying food from local farmers and organically grown materials can reassure you of the high Magnesium levels in these materials.
The soil on some farms does not contain enough magnesium. Also, they put only nitrogen, phosphorous and potassium in the soil and they had no idea about Magnesium. High magnesium is usually found in green leafy vegetables that are full of chlorophyll.
Chlorophyll is known to be the lifeblood of plants and can convert sunlight into energy. One of the big differences between human blood and chlorophyll is that human blood contains iron in the middle of the cell but the plant contains magnesium in the middle of its cell.
Foods that contain magnesium:
Green leafy vegetables are not the only ones rich in Magnesium and Chlorophyll. Here are 10 items that are rich in Magnesium.
- Spinach – One serving: 157 mg (40% DV)
- Beet Leaves – One serving: About 154 mg (38% DV)
- Pumpkin seeds – 1 eighth scale: 92 mg (23% DV)
- Yogurt or kefir: One serving: 50 mg (13% DV)
- Almonds – 1 ounce: 80 mg (20% DV)
- Black Beans – Half a serving: 60 mg (15% DV)
- Avocado – Average: 58 mg (15% daily value)
- Figs – Half a serving: 50 mg (13% DV)
- Dark Chocolate – Square – 95 mg (24% DV)
- Banana – Average Count: 32 mg (8% DV)
Other foods rich in Magnesium include salmon, cilantro, almonds, goat’s milk cheese, and artichoke.
The most common cause of magnesium deficiency in the body:
The most common causes of Magnesium deficiency in the body include:
- Eat less than three servings of vegetables a day
- Excessive consumption of alcohol
- Having a diet high in sugar and high in phytic acid
- Take prescription medications such as antibiotics and diuretics
- Impaired absorption of substances in the digestive system due to intestinal leakage syndrome.
You might think that a gastrointestinal leak could only affect the digestive system, but it has more effects. Since leaky gut is so common, it is best to seek treatment.
Magnesium is more important than calcium:
Most of the news and research in the past 50 years has focused on calcium. But if you look at the available statistics, you will find that taking Magnesium is even more important.
A traditional diet provides a 1: 1 or 2: 1 ratio of calcium to magnesium. But today, most people consider the standard American diet.
In this diet, we will have a ratio of 3: 5: 1, which will reduce the level of Magnesium in the body. Remember that for the body to use calcium, it must contain Magnesium as an aid. Millions of people are taking calcium supplements without regard to Magnesium. This is not a good thing at all.
Also read: 12 signs of a deficiency of magnesium in the body
Best magnesium supplements:
If you think you have low Magnesium and want to improve it quickly, you can use a magnesium supplement .
Magnesium chelate, magnesium citrate, Magnesium glycinate or magnesium ternate is recommended. Using Magnesium oil is a great option to naturally increase the levels of Magnesium in the body.
Rubbing magnesium oil topically on the skin can speed up the absorption process. You can put Magnesium oil on your feet before going to bed. This is great for insomnia and restless legs syndrome . It is recommended not to use Magnesium Oxide because it turns into Magnesium Hydroxide in the body and can damage the intestinal walls.
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