It seems that we begin to fully appreciate the importance of some nutrients only when we are affected by some serious conditions caused by their deficiency.
Magnesium is a vital nutrient that literally sustains life. Sadly, a large percentage of U.S. citizens are estimated to have magnesium deficiency. If there is one nutrient responsible for the proper functioning of all the organs in our body, it is magnesium.
This precious mineral participates in the production of energy and enzymes in our body, and controls the levels of other necessary nutrients. The health of our bones and teeth also depends on proper magnesium intake. All our vital organs are in great need of magnesium. We should therefore make a conscious effort to consume healthy foods rich in magnesium and take supplements if needed
Here are some of the common symptoms of magnesium deficiency
- Irregular heart beats
- Muscular weakness and spasms
- Difficulty falling asleep
- Feelings of anxiety, irritability, and confusion
The following conditions can be alleviated with adequate magnesium intake:
Depression. When our body is deficient in magnesium, there is a decline in the levels of serotonin, or the hormone of happiness. According to one study, depression can be treated with magnesium as successfully as with some antidepressant medications.
Asthma. Inadequate dietary magnesium consumption is related to having asthma, according to the results of a study that included children aged 11-19, as well as adults of all ages.
Moreover, magnesium has shown to alleviate asthmatic attacks in both children and adults when it is inhaled through a nebulizer and given intravenously.
Diabetes. According to the results of several clinical studies, increased dietary magnesium intake reduces the risk of developing type 2 diabetes. Furthermore, magnesium supplements have shown to help keep blood sugar under control and improve sensitivity to insulin. Magnesium.docx
Hearing loss due to exposure to loud noise. Magnesium can help preserve our hearing, especially when it is damaged by noise.
Fibromyalgia, or chronic pain in the muscles and bones. A combination of magnesium and malic acid has shown to alleviate pain and sensitivity caused by this serious condition when it is taken in the duration of minimum 2 months. Young cystic fibrosis patients experienced improvement in their muscle stamina with the help of magnesium supplements. Magnesium.docx.
Arrhythmia and heart conditions. Magnesium is vital for the proper functioning of the heart.
It has shown to lower the risk of developing serious heart conditions, like the coronary heart disease and cardiac arrhythmia, or irregular heart beat. Survival rates of patients with congestive heart failure were improved through magnesium intake for one year. Magnesium.docx
Hypertension or elevated blood pressure. Regular consumption of foods with a high amount of magnesium, calcium, and potassium has shown to maintain normal blood pressure. These types of foods include produce and dairy products with a reduced content of fat.
Migraine headache. Magnesium supplements are helpful in preventing and soothing the unbearable migraine headaches, as well as reducing the need for additional medications.
Osteoporosis. Magnesium is also crucial for our bone health, together with calcium and vitamin D. To reduce the risk for this serious condition which seriously affects the density of the bone structure, it is vital that we obtain the adequate intake of these nutrients, consume a balanced diet and exercise regularly.
Preeclampsia. Science has not given conclusive evidence as what causes this pregnancy –induced condition, which is the leading cause of lethal outcomes in mothers and babies worldwide. Intravenously given magnesium is the optimal treatment for lowering dangerously high blood pressure caused by this illness.
PMS or the premenstrual syndrome
Women who suffer from this syndrome know how disturbing and unpleasant its symptoms are. Their quality of life can be seriously affected by this condition. Research has shown that magnesium can offer considerable relief, especially when it is used in combination with vitamin B 6.
RSL or the restless leg syndrome
This disorder is characterized by the unpleasant feeling in the legs. There is some evidence that magnesium promotes better sleep in the RSL patients and soothes cramps and pains.
According to some preparatory research, magnesium intake lowers the possibility of developing colorectal malignant growths. Scientists therefore recommend regular consumption of foods rich in magnesium.
Which foods and herbs have high magnesium content?
Many types of wholesome food that should be on our plates every day also contain magnesium in high amounts. These include: cruciferous vegetables, whole grains, nuts, legumes, bananas, and cocoa.
These precious herbs abound in magnesium:
This herb nicely spices up dishes with fish, eggs, green beans, and potatoes. It also finely complements the fresh aroma of the cucumber and yogurt.
Many chefs would probably choose basil as one of their favorite herbs for a good reason. Not only is it extremely versatile, aromatic and enriching, but it is also bursting with magnesium and other vital nutrients.
This ancient herb should not be overlooked when choosing what to add to our soups, stews, or salads. It is believed to eliminate the heavy metals from the body and it has a rich content of magnesium and vitamins C, A, and K.
Who does not enjoy the refreshing and uplifting aroma of this amazing plant in all its forms? It also contains magnesium in high amounts.
We must not forget to consume this beneficial herb with a refreshing and unique flavor. It enriches the taste of many dishes and soups and you can also prepare tea from this plant, which is also a rich source of magnesium, fiber, iron, and vitamin C.
For some of us, adequate magnesium intake can be life changing. So, let us put our health on top of our priority list and make a conscious effort to make the necessary changes in our dietary and lifestyle habits, if necessary.