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15 amazing health benefits of magnesium

Interesting facts about magnesium

still feeling distanced magnesium friend of his body? Here are 15 fun facts about this particular mineral.

• Magnesium is one of the most common mineral deficiencies.
• The chemical element symbol is Mg magnesium.
• The atomic number is 12. magnesium
• Magnesium is essential for photosynthesis to take place.
• Magnesium has a boiling point 1,091F. To put this in perspective, water has a boiling point of 212 ° F.
• Apart from sodium, magnesium is the most abundant metal found in seawater.
• Magnesium is essential for life; not only for our bodies, but for our planet as well.
• More than 10% of the mass of the Earth is composed of magnesium.
• The human body absorbs anywhere from 10-50% of magnesium intake.
• Magnesium is essential for sleep.
• is not enough magnesium on Earth to another planet the size of Mars, and three moons on the side.
• This element burns both pure carbon dioxide and nitrogen. This means that if you tried to use a carbon dioxide extinguisher to extinguish a magnesium fire, only end up adding to the flames.
• Magnesium is one of the three most commonly used metals.
• The first suggested Sir Humphrey Davy name was Magnium, but soon became the name of magnesium.
• Of all the magnesium is in the human body, 60% are in the skeleton.

The story of magnesium

Sir Humphrey Davy discovered magnesium in 1755; however, it was long before people began to benefit from this metal.

It is said that in 1618, an English farmer allowed his cows to drink from a nearby well, but did not want to drink water because of bitter taste.

The farmer inspected the well and found its content to have healing qualities.

As a result, the water contained Epsom salts, or magnesium sulfate. In 1755, MgSO4 was recognized as an official element and the world has benefited from his presence known since.

Signs of magnesium deficiency

Over 80% of the population suffers from magnesium deficiency.

Magnesium deficiency can have devastating effects on the body if time is not detected.

Know the early signs will allow combat the shortcomings by introducing more magnesium-rich foods in your diet or taking a supplement.

Here are some of the common symptoms of magnesium deficiency ( 1 ):

• Respiratory problems
• Fatigue
• calcium deficiency
• nausea, dizziness and fatigue
• type 2 diabetes
• functions poor memory or confusion
• anxiety
• muscle cramps
• irregular heartbeat
• involuntary eye movements or tremors
• Irritability
• Loss appetite
• panic attacks
• heart disease
• intestinal diseases
• blood clots
• asthma

Health Benefits of magnesium

1. constipation

If you are suffering from irritable bowel syndrome (IBS) or constipation ( 2 ) would do well to turn their attention to magnesium for help.

Getting the right amount of magnesium helps negate the acids found in his stomach, thereby allowing digested food to run smoothly through your intestines.

This is a natural way to relieve the suffering associated with digestive problems.

2. Magnesium and bone health

bones are one of the main elements of your body that benefit most from magnesium ( 3 ).

Magnesium regulates calcium levels absorbed by the body, along with zinc, copper and vitamin D.

Not only do these minerals help keep your healthy bones and strong, but they can also prevent or reduce the risk of developing osteoporosis ( 4 ) later in life.

3. helps treat asthma

Those who suffer from chronic asthma have benefited from using magnesium to treat your symptoms ( 5 6 ).

This is due to the fact that many of those who suffer from asthma are shown to have lower magnesium levels than normal.

Intake of magnesium supplements can regulate breathing, wheezing relieving and relaxing the bronchial muscles to promote easier breathing.

4. Protein molecules and enzymes

the enzyme or protein molecules ( 7 ), work inside the body to stimulate chemical reactions.

Magnesium is one of the key factors in assisting these molecules.

5. contributes to building muscle

magnesium contributes to building muscle ( 8 ).

When it comes to toning and exercise, the body requires a lot of iron, zinc, calcium, chromium, magnesium and build muscle .

Research indicates that magnesium deficiency, even tiny can hinder muscle growth and performance of athletes.

Magnesium also plays a vital role in producing energy from your body, or ATP (adenosine triphosphate).

Studies also show that adequate intake of magnesium for athletes results in a higher maximum oxygen consumption.

6. Chronic Pain

A 2010 study conducted by the Journal of Physiology tested a theory that magnesium is to reduce nerve pain in patients.

N-methyl-D-aspartate, or NMDA ( 9 ), is a brain chemical that triggers nerve pain when stimulated.

Magnesium help solve the NMDA and relieve chronic pain.

7. Facilitates muscle pain

adequate intake of magnesium is ideal for relieving muscle pain ( 10 ).

Magnesium causes the muscles to relax and can, therefore, reduce the pain associated with overworked muscles.

8. maintains excellent heart health

Those who have a magnesium deficiency may experience negative effects on your heart health ( 11 ).

The lack of adequate magnesium can lead to heart disease.

A study in the journal Circulation test the efficacy of magnesium supplementation in patients with heart disease and found that those who took the supplement twice a day for half a year had better physical endurance and improvement of blood vessels.

9. Insulin and diabetes

studies show that people suffering from a magnesium deficiency are at increased risk of developing diabetes in the future ( 12 ).

On the other hand, those who are meeting the recommended magnesium have healthier choices ahead daily intake.

This is because magnesium helps in activity and the release of insulin and get a better idea of ​​maintaining a level of glucose in the blood healthy.

While magnesium is said to be good for people with type 2 diabetes, it is always advisable to consult your doctor before adding any supplement to your diet.

10. keeps your teeth healthy

Since the bones are in most of the benefits of magnesium, it is not surprising that this mineral is fantastic for teeth.

Magnesium helps the body better absorb calcium, which makes bones and teeth reinforced well formed ( 13 ).

11. Pregnancy

The magnesium is essential for the growth of a baby and a healthy pregnancy ( 14 ).

Adequate intake of magnesium increases the pain threshold, reduce the risk of bone deficiencies, optimizes blood circulation, and may prevent eclampsia.

Magnesium also contributes to the nutrition of a baby while in utero, and tissue recovery and growth.

12. Migraines

magnesium may function as a muscle relaxant, so it is ideal for those who suffer from migraines, muscle tension or stress headaches mineral.

suffer from chronic migraine often have low levels of magnesium in the body -. In fact, this is often one of the prominent symptoms of a magnesium deficiency

The addition of a supplement magnesium in your diet can reduce both the incidence and severity of future migraines.

13. Premenstrual Syndrome

because the muscle qualities that magnesium has on the body, many women have been able to relieve cramps and pain caused by premenstrual syndrome, or PMS ( 15 ) relaxes.

magnesium Not only will help fight the pain of premenstrual syndrome, even some studies suggest that women may find relief in mood swings caused by that time of the month.

14. collagen

collagen is beneficial for the entire body.

Not only to keep the hair healthy and shiny, and her young and supple skin, but also helps in many other facets of body care.

For example, collagen helps balance hormones and health benefits of bones and joints, and digestion ( 16 ). Magnesium helps help the same proteins that become collagen.

15. contributes to bladder control

people of all ages suffer from bladder control problems ranging from the urge to urinate frequently spotted problems all day.

Magnesium helps fight infections, interstitial cystitis, and nephritis, all of which can contribute to problems of bladder control.

Adding magnesium in your diet

As you can see, there are many benefits for health of magnesium in your daily diet.

Adding the recommended daily intake of magnesium does not have to be a complicated process.

The following foods are easy to find at your local grocery store and are rich in magnesium.

It is recommended that men get at least 400 mg of magnesium in your diet per day and women should have at least 300.

10 foods rich in magnesium

1. bananas - 32 mg per serving
2. Beans - 70 mg per 1 cup
3. Spinach -. 157 mg per 1 cup of cooked vegetables (most leafy greens green like kale or chard contain high levels of magnesium are easy to add to your diet)
4. oatmeal - 57 mg per 1 cup of cooked vegetables
5. Mackerel - 82 mg
6. peas - 48 mg per 1 cup
7. Rice-84mg per serving
8. avocados - 58 mg per 1 avocado
9. broccoli - 51 mg in 1/2 cup of cooked vegetables
10. Quinoa - 118 mg in a cup 1/2

magnesium supplements

The addition of new foods into your diet is not always easy or profitable.

If you're struggling to get your recommended daily intake of magnesium, you may want to try taking supplements ( 17 ).

Check with your doctor before adding supplements of magnesium in their diet due to certain medications can react badly to this new addition in the diet.

Some popular options include: magnesium orotate, magnesium citrate and magnesium carbonate

These can be found in the section of the vitamin in your local pharmacy and are best taken with meals. .

Supplements and precautions

While studies suggest that magnesium supplements, in fact, work, take too much magnesium can lead to health problems, especially if you have any pre-existing condition in the kidneys or intestine.

Intake of magnesium supplements too close to the intake of certain antibiotics may adversely affect treatment efficacy.

In addition, taking too much magnesium can begin to hinder the production of other minerals in the body, such as calcium.

Having a diet too rich in magnesium can also lead to overdose, which can cause stomach upset, low blood pressure, difficulty breathing, coma or, in extreme cases, death.

For these reasons, it is always best to consult your doctor before taking a magnesium supplement.

Food and behavior to avoid

For the greatest health benefits magnesium is necessary to pay more attention to what you are putting into your body.

Carbonated beverages work against the mineral magnesium and join in the digestive tract and flow to the outside of your system before your body has a chance to reap its benefits.

cakes, sweets, cakes and should also be avoided to obtain the greatest benefits of magnesium.

Sugar is an anti-nutrients in most cases, and in fact, can consume vitamins and minerals healthy before the can body.

While the anxieties of life can not always be helped, it is best to avoid stressful situations if you are looking to get the most health benefits of magnesium.

Stress and anxiety can cause a magnesium deficiency in the body and have negative effects on your body and mind.

Certain birth control pills may also reduce the effectiveness of magnesium.

is easy to incorporate magnesium-rich foods in your daily diet through vegetables and healthy proteins.

Make sure you are getting the recommended amount of magnesium for their sex and age, and always talk to your doctor before introducing new supplements into your daily routine daily intake.

The more you know about the benefits of magnesium for health risks, signs of deficiency, as well as the ways in which you can add magnesium in your diet, the better.

it helps protect your body from deficiencies and magnesium start benefiting today.

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