Magnesium is an essential mineral found in the bone, blood, tissue cells and organs. Abundantly present in the body, it is very important to good overall health, as it is necessary for over 300 different biochemical reactions. There are many magnesium benefits Though the body naturally works hard at maintaining proper levels, it is important to understand how this essential mineral works and the key foods in which it is found.
Magnesium Nutritional Benefits
Found in natural food sources, magnesium benefits are plenty: it is nutritionally beneficial because it helps in:
- Regulating blood sugar
- Maintaining healthy blood pressure levels
- Synthesizing protein
- Metabolizing energy
- Maintaining normal muscle functioning
- Maintaining normal nerve functioning
- Steadying the heart’s rhythm
- Keeping bones strong
- Supporting a strong immune system
Health Magnesium Benefits
Aside from its key nutritional benefits, magnesium is known to be helpful in managing several disorders, including, but not limited to:
- Diabetes
- Stiff joints
- Constipation
- Cardiovascular disease
- Restless Leg Syndrome (RLS)
- Hypertension
Symptoms of Magnesium Deficiency
Research indicates that, due highly processed foods, which are prevalent in American diets, many are not getting adequate amounts of this essential mineral through regular food sources. Therefore, magnesium deficiencies commonly occur. Evidence of such includes:
- Muscle cramps and contractions
- Nausea
and vomiting - Loss of appetite
- Weakness
- Fatigue
- Tingling
- Numbness
- Seizures
- Personality changes
- Coronary spasms
- Abnormal heartbeats
In severe cases of deficiency, hypocalcemia (dangerously low levels of blood calcium) or hypokalemia (dangerously low levels of blood potassium) may occur.
Alcoholics
, people suffering with Crohn’s disease
, gluten sensitivities, aging adults and persons with poorly managed diabetes are at higher risk for magnesium deficiencies than most others. Though the mineral is abundant in whole foods, those with any of the aforementioned categories, may need to rely on magnesium supplements to ensure that adequate amounts are being regularly consumed.
Food Sources
Magnesium is best gained through unprocessed, natural dietary sources, such as:
- Spinach
- Black eyed peas
- Halibut
- Cashews
- Lentils
- Almonds
- Peanuts
- Peanut butter
- Brown rice
- Plain, unsweetened yogurt
- Soybeans
- Potatoes
- Oatmeal
- Wheat bran
- Bran flakes
- Kidney beans
- Pinto beans
- Avocado
- Banana
- Wheat germ
- Milk
- Bread
- Raisins
- Cherries
- Apples
- Lemons
- Figs
- Prunes
Though widely abundant in seeds, nuts and whole grain cereals, when these are refined, as much as 80 percent of magnesium is lost in the process.
Precaution
Prescription medications can contribute to deficiencies. Such may include:
- Diuretics, such as hydrochlorothiazide, Lasix, Edecrin and Bumex
- Anti-neoplastics, such as Cisplatin
- Antibiotics, such as Amphotericin and Gentamicin
Because magnesium is so essential to the heart’s rhythm and other key bodily functions, maintaining adequate levels is important. Processed foods tend to contain decreased levels of magnesium and thus present a health risk. In order to avoid a breakdown in the body’s optimal functioning, one must target good health via a natural diet, regular physical exercise and other holistic health strategies. When health is compromised, natural cures and home remedies, including those that rely on magnesium, are the best approach to restoring good health.
