What we need to know about Magnesium?
Mangesium defficiency leads directly to tiredness. Also an other interesting sympthom is when you have cramp in your muscles during the night. In these case it is important to take suplementary until you can solve the problem with the diet. There are many great indredients to take more magnesium, whan of these are the nuts.
How much magnesium we need?
Magnesium is a key mineral in human metabolism, and found in small to medium amounts in many of the foods. While magnesium is present in nutritionally important quantities in many of the foods, and our body contains an approximately 25 mg, the average suggested intake is so high that usually we need supplements to fill the needs to 320 or 420 mg. There is a 100mg difference at the daily intake of a woman and a man, men need much more than women.
Even a mild deficiency may cause a significant amount of bone loss, due to low magnesium intake leads to a reduced absorption of calcium too.
What food to eat?
You can get magnesium from many foods, either from drinking water. Foods rich in magnesium include whole grains, nuts, and green vegetables. Green leafy vegetables, pumpkin seeds, banana, avocado, sesame seeds, cashews, black beans are particularly good sources of magnesium.
What helps to absorb magnesium?
Fermentable carbohydrates (like those found in grains, dairy, and fruit) enhance the absorption of magnesium, as well as protein, eating foods high in insoluble fiber, or taking supplemental dietary fiber. Phytates, in vegetables, grains, seeds, and nuts may slightly hinder magnesium absorption, however, the soluble fiber, and fermentable carbohydrates found in these foods likely counteracts this effect, making most plant foods a great source of magnesium.
Foods high in oxalates, such as spinach, leafy greens, nuts, tea, coffee and cacao also reduce magnesium absorption. Cooking reduces oxalic acid, so cooking spinach and other greens is better than eating them raw. Otherwise boiling, steaming and even blanching leads to a 20-30% magnesium lost in the ingredients so try to limit the time that the food spends in boiling water. An opportunity to save the magnesium in the boiling water is to use it as an ingredient in a soup for example.
Although you may not get enough magnesium from your diet, it’s rare to be truly deficient in magnesium. Certain medical conditions, however, can upset the body's magnesium balance. For example, an intestinal virus that causes vomiting or diarrhea can cause temporary magnesium deficiencies, like some gastrointestinal diseases such as IBS, diabetes, pancreatitis, hyperthyroidism (high thyroid hormone levels), kidney disease, and taking diuretics can lead to deficiencies. Too much coffee, soda, salt, or alcohol, as well as heavy menstrual periods, excessive sweating, and prolonged stress can also lower magnesium levels. Symptoms of magnesium deficiency may include agitation and anxiety, restless leg syndrome (RLS), irritability, abnormal heart rhythms, low blood pressure, confusion, muscle spasm and weakness, hyperventilation, insomnia, poor nail growth, and even seizures.
What is magnesium for in the body?
Like quiet supporting mineral, magnesium doesn't get the notoriety of other nutrients like calcium or sodium, but in fact, magnesium is necessary for more than 300 chemical reactions in the human body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.
Is too much magnesium dangerous?
We can take too much magnesium, but not from the food we get, but from dietary supplements. It’s always important not to take more than the suggested amount per day. High intakes of magnesium can cause diarrhea, nausea, and abdominal cramping, and extremely high intakes of magnesium can lead to irregular heartbeat and cardiac arrest.
Does pregnancy increase the need for magnesium?
Yes. The average suggested grows from 320 mg to 360 mg for the time of pregnancy. Naturally along lactation term women don’t need more magnesium than the normal amount.
About magnesium supplements
The modern diet, with an overabundance of refined grains, processed foods and sugars, contains very little magnesium. Even the magnesium inside whole grains and fresh vegetables has been declining steadily in recent years because of depletion of minerals in our soils, making magnesium supplementation necessary for most people. It is a good idea to take a B vitamin complex, or a multivitamin containing B vitamins, because the level of vitamin B6 in the body determines how much magnesium will be absorbed into the cells.
Best magnesium based dishes: