After writing my last article on Vitamin D, it was noted by a reader about the importance of consumption of Magnesium in the diet, and how it works in conjunction with Vitamin D. Many people have resorted to Magnesium supplements, but few know what natural sources contain Magnesium. It is often thought that Magnesium is solely for the heart and muscles, but in fact, it does much more than that, such as energy production, nerve and muscle impulses, lessens depression and has a host of other benefits. Let's discuss great dietary sources of Magnesium and the effects on the body if there is a lack of Magnesium in the diet.
Magnesium contributes to the body in many ways, including mood and preventing depression, dizziness, muscle weakness, nerve transmission, heart regulation, maintaining the body's pH balance (acidity/alkalinity), and body temperature. It works in tandem with calcium, phosphorus and potassium. It works with Vitamin B6, aiding the prevention of kidney stone formation, and even plays a role in cancer prevention and lowering cholesterol. According the American Medical Association, it was reported that mothers who took magnesium supplements during their pregnancy had a 70% less likelihood of mental disabilities and 90% less likelihood of cerebral palsy in their children versus mothers who did not ingest Magnesium.
Calcium Magnesium
There has been much written about the importance of calcium supplementation. The United States has one of the highest consumption rates of calcium, yet there has been an increase in Osteoporosis, that is not a trend in many other countries. Part of the reason beyond diet, is that for calcium to work efficiently, it must be taken with magnesium. It has been noted in publications that most U.S. women are deficient in magnesium. Early warnings of magnesium deficiency include: nausea, loss of appetite, muscle weakness, fatigue, seizures, insomnia, poor digestion, and rapid heartbeat, involuntary muscle contractions and cramping.
Dietary sources of magnesium include halibut, almonds, cashews, soybeans, spinach, nuts peanut butter, apples, bananas, beans, lentils, brown rice, salmon, tofu, parsley, avocados, figs, lemons, green leafy vegetables, and many others. Various sources show that children should take between 100-250mg/day, while adults should be taking about 400mg/day.
There are many benefits to adequate consumption of magnesium. From a healthier heart and nervous system to greater efficiency of muscular function to some studies of decreased risk for fatigue, fibromyalgia, cancer, and heart disease. Including magnesium is surely a mineral that is essential in your diet. Some studies even suggest that consumption of magnesium improves mood and genetic disorders. With a few changes, and a proactive whole food diet, getting your daily intake of magnesium is easier than ever!