- Nutritional Vitamins & Supplements
Magnesium Deficiency Causes: Foods Rich in Magnesium and Magnesium Supplementation
A recent government study shows that 68% of Americans don't consume enough magnesium on a daily basis. Magnesium deficiency is linked to allergies, asthma, attention deficit disorder, anxiety, heart disease, muscle cramps and other conditions.Everyday we are bombarded with chemicals through the air we breath, food and liquid intake and what comes into contact with our skin. Magnesium plays a huge role in the elimination of toxins from the body. If we are low in magnesium we are much more susceptable to the ill effects of those toxins. One doctor states that if you are low in magnesium and use aspartame on a regular basis, the toxicity is magnified and can result in headaches and migraines.
Magnesium is a mineral that is vital to our health. It is one of several essential minerals we need on a regular basis to maintain health. About 60 to 65 percent of magnesium is found in our bones. Another 25 percent is found in our muscle and the rest is found in body fluids and other cell types. Like every other mineral essential to good health, it cannot be manufactured by our bodies and must be received through nutrition. Magnesium is well known for its ability to relax our muscles, maintain calmness and healthy blood pressure.
Magnesium is involved in giving our bone their strength and structure. It is found in the bone scaffolding together with Phosphorus and Calcium. It is also found on the surface of the bone. This reserve is used by the body in the event of poor diet. When there is not a sufficient supply of magnesium, bones become brittle and lose their flexibility, increasing the risk of fractures. In the the adult years, magnesium is the most important nutrient for bone health.
Magnesium is necessary to prevent nerve cells from becoming overactive. When some nerve cells get overactive they send too many messages to the muscles causing them to overcontract. If this becomes a common occurance it can lead to muscle spasms, muscle fatigue, muscle cramps, muscle tension and muscle soreness.
Magnesium is involved in the function of over 300 different enzymes. It aids in metabolizing protein, carbohydrates and fats as well as help genes function properly. Without magnesium, certain fuels cannot be stored in our muscles. Because the role of magnesium is so diverse nearly every body system is effected by magnesium deficiency.
Deficiency symptoms of Magnesium Deficiency include heart arrhythmia, irregular contraction, and increased heart rate, muscle weakness, spasms and tremors, softening and weakening of bone, no appetite, vomiting, seizures, nausea, high blood pressure, headaches, imbalanced blood sugar and depression. Toxicity Symptoms include magnesium taken in very high doses of between 1000-5000 milligrams result in diarrhea, drowsiness and a feeling of weakness.
Cooking foods high in magnesium like navy beans and spinach will result in a huge loss of magnesium. Other foods high in magnesium such as almonds and peanuts lose very little magnesium in the roasing process as long as the whole nut is used.
Digestive tract problems such as absorption difficulties, diarrhea, and ulcerative colitis are the most common cause of magnesium deficiency. Kidney disease and alcoholism can contribute to deficiency of this mineral. Different types of stress such as stress from colds, physical trauma and surgery also can cause a deficiency in magnesium. Diuretics used to lower blood pressure have been found to compromise magnesium. Antibiotics and oral controceptives will decrease the amount of magnesium available in the body.
Magnesium and Calcium work together in the body and a diet rich in both is essential. It regulates the movement of potassium in and out of our cells. A diet rich in amino acids has been found to improve magnesium presence in the body. Magnesium supplementation is necessary for those who do not get adequate amounts from their diet. Supplements are made in chelated or non-chelated form. Chelated forms include: magnesium citrate, magnesium glycinate, magnesium aspartate, and magnesium taurate. Non-chelated forms include magnesium oxide, magnesium sulfate, and magnesium carbonate. Research has shown that the chelated forms of magnesium absorb better than the non-chelated forms.
Foods rich in magnesium include raw spinach and swiss chard. Very good sources include broccoli, mustard greens, summer squash, halibut, blackstrap molasses, halibut, turnip greens, pumpkin seeds and peppermint. Several good sources of magnesium include celery, cucumber, green beans, kale and a number of different seeds such as flax seeds, sunflower seeds, sesame seeds.
Magnesium deficiency has become a huge problem that effects a large portion of the population. Many diseases and ailments have been associated with magnesium deficiency. Having to cope with daily stresses and numerous toxins in our environment only increases the urgency to insure we are getting the required daily amount of magnesium to maintain good health and restore possible magnesium deficiency in our bodies.
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