Today I am going to update you about magnesium, seems like a simple topic. But still, 80% of the population is deficient.
Magnesium is an essential mineral that is needed for a broad variety of physiological functions.
Magnesium is a co-factor in more than 300 enzymes system that regulates diverse biochemical reactions in the body, Including protein synthesis, muscles and nerve functions, blood glucose control and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bones. And is required for synthesis of DNA AND RNA and antioxidants glutathione.
Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscles contraction and normal heart rhythm.
An adult body contains approximately 25g magnesium, with 50% to 60% in bones and most rest in soft tissues.
120mg magnesium excreted in urine every day.
How bad is this problem of magnesium deficiency?
It is very bad in our society. Conservative standard of measurements, which is the serum magnesium level 65% of people admitted to intensive care unit, about more than 50% have a magnesium deficiency. But this is seriously underestimated the problem because a serum magnesium level is the list sensitive way to detect the drop in your total body magnesium.
So why are we so deficient, well the answer is so simple. We eat a diet that is practically no magnesium, highly processed and refine diet is based only on a white bread, a white meat, and dairy all of which have no magnesium. We live a lifestyle that causes us to lose magnesium from our body. And whatever magnesium we have just goes out, and we never replace it.
How we lose our magnesium.
- Excess alcohol
- More salt consumption
- Phosphoric acid
- Profuse sweating
- Prolong intensive stress
- Chronic diarrhea
- Heavy menstrual periods
- Diuretics water pills
- Intestinal parasites
Hardly any of us eat food that is high in magnesium. It is rare in our diet and it’s often poorly absorbed, it’s easily lost from our body.
So our scientific review of magnesium said, it’s highly regretful that a deficiency of such an inexpensive low toxicity nutrients results in diseases that cause incalculable suffering.
- Muscle cramps
- High blood pleasure
It is very easily fixable diseases. But taking required amount of nutrients in your diet.
According to dietery reference intake magenisum intake must be;
|BIRTH OF 6 MONTHS||30mg||30mg|
MAGNESIUM RICH FOODS
Include at least 400 mg of Magnesium daily for a high magnesium diet. The best sources of magnesium are dark green vegetables, legumes, cereals, wheat bread, fish, and nuts
|FOODS||AMOUNT OF MAGNESIUM mg|
|Almonds, dry||¼ cup||150|
|Brazil nuts, dry||¼ cup||80|
|Cashews, dry roasted||¼ cup||89|
|Peanuts, dry or oil-roasted||½ cup||67|
|Pecans, dry||¼ cup||38|
|Sesame seeds, roasted whole||1 oz||101|
|Soybeans, roasted||¼ cup||128|
|Sunflower seeds, dry||¼ cup||128|
|Walnuts, chopped||¼ cup||63|
|Asparagus, cut, canned, drained||½ cup||17.7|
|Beets, canned, drained||½ cup||31.5|
|Broccoli, cooked no added salt||½ cup||51.0|
|Peas, sweet, canned, drained||½ cup||32.4|
|Corn, canned, drained||½ cup||27.2|
|Cherries, canned, drained||½ cup||16.0|
|Tomato, canned, drained||½ cup||14.4|
So, then think about this, there is good chance that you have a health condition and if you just got more magnesium in your diet. It could be gone for good. A condition that if you just get more magnesium in your diet, it is going to transform your health forever.
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As always, thank you so much for reading, stay tuned. Good luck.