Magnesium is important for a health and optimal biological function, there are more than 3750 sites that bind magnesium in human proteins and more than 300 enzymes that depend on it for its good performance.
In fact, most health problems are due to magnesium deficiency, such as: migraines, anxiety and depression, fibromyalgia, cardiovascular disease, sudden cardiac death, and death from all causes, all of which support the Magnesium plays a predominant role in mitochondrial health, without it not fulfilling its functions.
These are the impacts that magnesium has on biochemical processes, many of which are crucial for a proper metabolic function:
• Creation of ATP (adenosine triphosphate), energy body currency
• Relax the blood vessels
• Muscle and nerve function, including heart
• Adequate formation of bones and teeth
• Regulates glycemia and insulin sensitivity, important for preventing type 2 diabetes
What health problems develop when magnesium is not present?
The lack of magnesium can lead to deterioration in cellular metabolic function, which can lead to more serious health problems, apart from those mentioned above, also influences the body’s detoxification processes, important to reduce the damage of toxic exposures, to its Instead optimizes mitochondria, which greatly influences health, especially to prevent cancer but also energy and athletic performance in general.
How much magnesium can be consumed?
Centuries ago, people consumed 500mg of magnesium in their diet, because they came from the nutrients of cultivated land, currently estimated to be included only 150-300mg a day at meals. Organic foods that are not processed are suitable for consumption but because magnesium depends on the richness of the soil in the plant that has been grown, it is not guaranteed that organic have high magnesium contents.
Dr. Carolyn Dean, author of “The Magnesium Miracle,” recommends taking about 310 to 420mg daily, it all depends on sex. She explains that you should start by taking 200mg and increase it gradually until you notice that the stools are slightly expelled.
What are the risk factors generated by magnesium deficiency?
When you eat many processed foods and rarely consume vegetables or other foods rich in magnesium, you are probably not giving enough magnesium to your body.
If you are under stress, do not sleep well, consume alcohol, and use prescription medications such as diuretics, statins, fluoride, fluoroquinolone antibiotics, your magnesium levels in the blood will be affected and are usually reduced by high levels Of insulin.
You will also notice that you have magnesium deficiency when you have muscle spasm when stretching your legs, headaches such as migraines, loss of appetite, nausea and vomiting, fatigue or weakness. These are all the signs that you must keep in mind as they are warning that you need to increase your magnesium intake.
When magnesium deficiency is chronic, it produces much more serious symptoms, such as: abnormal heart rhythms, coronary spasms, seizures, numbness and tingling, and personality changes.
Foods high in magnesium
Consuming foods rich in magnesium will be the best way to maintain healthy high levels of this mineral, make sure you ingest various dark green leafy vegetables. If you eat whole organic foods and you do not observe magnesium deficiency, then you are consuming sufficient amounts of that food, however, if you still see signs of deficiency when eating well, you should include a supplement as well.
These are the highest foods in magnesium:
- Spinach Chard
Nuts and seeds
Herbs and spices
Fruits and berries