Health Benefits of Magnesium
Magnesium is extremely necessary for your health as it is needed for more than 300 biochemical reactions in the body. Magnesium is fourth most available mineral in the body and is essential for a good and sound health. Roughly 50% of total body magnesium is stored in our bones. The remaining part of magnesium is predominantly found in the cells of body tissues and organs. Only 1% of magnesium is available in blood, however human body always strives strongly to keep constant blood levels of magnesium.
Magnesium is needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. Magnesium also helps to regulate blood sugar levels, thereby promoting normal blood pressure and supports energy metabolism and protein synthesis. Magnesium has a positive effect on treatment of disorders such as cardiovascular disease, hypertension, and diabetes. Dietary magnesium gets absorbed in the small intestines and is excreted through the kidneys.
What are the sources of magnesium?
Natural sources of magnesium include sea vegetables, leafy vegetables such as spinach, and whole grains that are usually prime components of a person’s regular diet. Some other vegetables that can be considered as rich magnesium sources include tomatoes, beet greens, broad beans, lima beans, artichoke, sweet potatoes, buckwheat flour, pumpkin seeds, peanuts, wheat flour, oat bran, barley, cornmeal and chocolate. Also, you may consume dairy products such as milk and yoghurts and non-vegetarian products like fish to acquire magnesium. Whole wheat bread containing bran and germ has twice the magnesium content as compared to white bread. Water also contains magnesium content; hard water has more magnesium than soft water, though hard water is not good for the body, especially the kidney.
Symptoms of magnesium deficiency
The deficiency symptoms of magnesium include pain in neck and back, anxiety, fatigue, migraine attacks, muscle weakness and spasm, loss of appetite, vomiting, nausea, insomnia, abnormal heart rhythms, diarrhea, muscle twitching and Raynaud’s spastic vessels.
When you are under stress, you tend to use up much of the bodily magnesium. One very common symptoms of magnesium deficiency is chocolate cravings, because chocolate is rich in magnesium. Magnesium deficiency can be clearly understood by diabetes, depression, and menopausal symptoms.
Health benefits of magnesium
Health benefits of magnesium include maintaining bodily nerves, muscles and bones. It also helps in protein synthesis and cellular metabolism. Magnesium is vital for sustaining the normal heart beat and is used by doctors to treat irregularity heart rhythm. Other health benefits of magnesium are osteoporosis, eclamptic seizures, sugar level, asthma, diabetes, constipation, back pain and psychiatric disorders.
Medical and health specialists often highlight the importance of including adequate vitamin and mineral intake in our daily diet. Magnesium is such an essential mineral that aids the human body to absorb calcium and plays an important role in formation and strengthening of teeth and bones.
Prevents Asthma - Chronic asthma patients may be able to normalize their breathing with help of magnesium supplements that aids in relaxing bronchial muscles and normalize breathing. Even wheezing and breathlessness can be relieved through administration of intravenous magnesium.
Keeps bone healthy - Magnesium is directly related to the bone density. Inadequacy of this mineral could be a cause of osteoporosis. Magnesium helps in regulation of calcium levels in the body along with vitamin D, copper, zinc etc. Magnesium along with calcium and Vitamin D should be taken throughout the growing up years and adulthood, since it eliminates the chances of developing osteoporosis in later years.
Essential during pregnancy - Magnesium is one of the vital elements during pregnancy. Proper intake of magnesium supplements during pregnancy is extremely beneficial for reducing osteoporosis risk and increasing the pain tolerance level, thereby resulting in a smooth delivery process and in optimization of blood pressure too. Magnesium sulfate is best treatment for preventing eclamptic seizures in expectant mothers who have hypertension.
Treats back pain and cramps - Magnesium helps treating people with severe backaches by relaxing back muscles, kidney stress and muscular tension. Magnesium also helps in absorption of calcium, which may lead to healing of the bones. Symptoms of cramps in leg as well as fatigue are normally visible due to magnesium deficiency. Proper intake of magnesium supplements acts as a cure for improving the leg cramp problem.
Prevents heart attack – Deficiency of magnesium results in heart diseases leading to fatal results. Deficiency of magnesium brings too many hazards for your heart. Magnesium protects the heart from irregular heartbeats and tenderly shields your heart from any damage. Magnesium actually calms the nerves and mediates digestive processes and prevents problems like vomiting, cramps, indigestion, abdominal pain, flatulence, and constipation.
Prevents constipation - Magnesium provides quick relief from constipated condition. High dosage of water soluble magnesium supplements is known to bring sound relief for severe constipated state. The laxative property of magnesium relaxes the intestinal muscles, thereby helping to establish a smoother rhythm while passing bowel. Magnesium also has another property of attracting water, which in turn softens the stool and helps it to pass easily.
Prevents diabetes and regulates sugar level - The health benefits of magnesium are contributed towards diabetic patients also, as this mineral helps to improve insulin reaction to blood sugar level. Magnesium supplements are vital for all diabetic patients as many suffer from magnesium deficiency. Magnesium aids in regulating blood sugar status, thus promoting normal blood pressure. Hypertension is one of the major reasons for an impending heart attack. People with high blood pressure usually have magnesium deficiency. Therefore, extra nutrients and mineral supplements with magnesium content are vital for them to avoid any medical complications.
Cures psychiatric disorders - Magnesium is known to cure worst forms of psychiatric dysfunctions such as panic attacks, stress, anxiety and undue agitations.
Cures migraine - Migraine attacks badly affect many Americans, especially, the female gender magnesium supplements and liquids considerably reduces the severity of such attacks and may also help in reducing the rate of recurrence.
Produces collagen - Magnesium is important for producing proteins that are slowly transformed into collagen. Collagens are naturally occurring proteins mostly found in fibrous tissues like tendon, ligament and skin. It is also present in cornea, bone, the gut, cartilage, blood vessels, and intervertebral disc.
Absorb minerals - Magnesium helps to absorb vital minerals and vitamins like sodium, calcium, potassium and phosphorus. Mineral absorption usually occurs within the small intestine and this benefit of magnesium ensures the detoxification of many harmful toxins in our body.
Activates enzymes - Magnesium also helps in boosting the energy production in the body and activation of enzymes to create cellular energy.
Controls bladder functions - Many women who have blabber problems and frequent urge to urinate may find relief by taking magnesium supplements. Urinating problems can come from varied reasons like nephritis, infections, or sometimes interstitial cystitis; however regular intake of magnesium can bring great relief to this ailment.
Dosage and side effects
The importance of magnesium is not yet widespread and thus most people ignore magnesium consumption in their diets. Most of the dietitians recommend 250-350 mg per day of magnesium supplement for adults.
The side effects of magnesium is very rare, however too much of magnesium often leads to diarrhea. Most of the serious effects of excessive magnesium intake results because magnesium contains laxatives. However, if you have magnesium from the nutritional supplements, there are few chances of such side effects. People with kidney disease should avoid taking magnesium supplements without talking to a doctor.
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