Magnesium is a mineral that is found in over 300 essential metabolic enzymes in the human body. These enzymes are responsible for all sorts of functions such as creating energy, relaxation of muscles and blood vessels, regulating blood sugar levels, correct funtion of the heart muscle and bowel motions.
With all these essential functions, no wonder it creates so many problems when people are deficient in it. Yet, despite being found in numerous foods, it's estimated that 80% of the adult population have a magnesium deficiency.
Magnesium Deficiency Signs
If you're now wondering how you can tell if you may be low in magnesium, be sure
to read the list below. I've come up with a list of the most common signs of magnesium deficiency for you. There are so many that I won't list them all here, but if you relate to a few of these symptoms, you may benefit from adding more magneium rich foods to your diet.
- Loss of appetite
- Gastro-intestinal problems
- Nausea and vomiting
- Fatigue and dizziness
- Numbness and tingling
- Muscle cramps, spasms or twitching
- Sleeping problems
- Abnormal heart rhythms or high blood pressure
As I said, this is not everything, but it gives you a good indication that magnesium is used in most of our bodies systems. This makes it extremely
important for us to have sufficient quantities in our diets, so that all areas of our body receive enough to function optimally.
Health Benefits Of Magnesium
If you feel like you could have a magnesium deficiency after reading through the above list, then you may also be interested in knowing the health benefits associated with increasing your magnesium intake. There have been thousands of studies into the health benefits of magnesium. The results of these studies indicate that magnesium:
- May improve the health of the cardiovascular system
- Assists with balancing blood sugar levels
- Reduces cramps - both premenstrual and muscular
- Helps ease migraine headaches
- Slows down the aging process
- Helps improve quality of sleep
- Relaxes the muscles and the nervous system
- Assists the bodies detoxification process
- Reduces heartburn
Again, this list goes on and on because magnesium just has so many functions in our body.
There are a huge number of foods containing magnesium, so it's likely that you'll find some that you can easily begin to include in your diet more regularly.
Foods that are highest in magnesium include:
- Raw Cacao
- Dark green leafy vegetables (such as kale, silverbeet and spinach)
- Beans - green, kidney, lima and navy
- Almonds cashews, sesame seeds, sunflower seeds and pumpkin seeds
- Whey protein powder
- Brown rice, buckwheat and quinoa
Consider juicing vegetables to concentrate the amoung of magnesium you're getting without the need to eat excessive quantities of food.
How Much Magnesium?
The recommended daily allowance (RDA) of magnesium increases with age and also varies between males and females. I know how hard it can be to know if you're getting enough of something in your diet so you may find it helpful to use the amounts below as a rough guide.
Bear in mind that there are numeours factors to consider when determing how much magnesium you will need, such as how much your body is actually absorbing, the quality fo the vegetables, your age, gender and whether you already have deficiency symptoms. However, the following would provide the RDA of magnesium for the average adult:
- 2.5 cups of cooked greens or
- 0.5 - 1 cup of nuts and seeds or
- 2.5 cups of cooked beans or
- 5 cups of cooked rice
It's unlikely that anyone will eat 5 cups of rice in a day or 2.5 cups of cooked greens, however 1/2 a cup of cooked greens, 1/3 cup of nuts and seeds, 1/2 cup of cooked beans and 1 cup of cooked rice is not so difficult to achieve.
I encourage you to do some research and begin to pay attention to your diet to make sure you're getting enough magnesium to feel as healthy and fantastic as you deserve to feel.