10 Scientifically Proven Health Benefits of Magnesium

​Did you know our bodies contain around 25 grams of magnesium? 50 to 60 percent of the magnesium in our body is stored in the skeletal system. The rest is in the in muscles, soft tissues, and bodily fluids. Also, magnesium is essential for over 300 enzymatic reactions including metabolism of food, synthesis of fatty acids and proteins, and the transmission of nerve impulses.

Magnesium is an essential mineral for mental health. In fact, the National Institute of Health (NIH) reports that a sign of magnesium deficiency is depression. Additionally, for potassium to get inside

​our cells, it is necessary that is coupled with magnesium as magnesium and potassium travel best together, and magnesium keeps the potassium inside the cell. This is important because potassium promotes cell expansion (a healthy cell). When the cell is healthy, a person functions optimally, both physically and emotionally. When the cell is open and permeable, you feel happy, energetic, and optimistic. 

​Approximately 70 percent of the United States population suffers from magnesium deficiency, yet you can find plenty of magnesium in foods such as basil, fennel, legumes, vegetables (especially green vegetables), and most of whole grains and seeds. It is important to note that only when grains are in their whole form like brown rice and whole wheat contain magnesium, but the minerals are lost, once these are refined and made into white process food. So, it is best to eat cereals, pastas and bread products made with whole grains. Fruits, meat, and fish are low in magnesium.

The health benefits of magnesium-rich foods are:

• Magnesium settles down autoimmune response.
• Magnesium calms nerves and other emotional imbalances, such as irritability, depression, bipolar disorder, and PMS.
• Magnesium is a muscle relaxant.
• Soothes migraines, cramps, and spasms.

• Relieves constipation.
• Balances blood sugar in both diabetes and alcoholism.
• It strengthens the structure of the body and counteracts conditions such as chronic fatigue syndrome, fibromyalgia, arthritis, and osteoporosis.

• Magnesium helps control intracellular processes and maintains calcium equilibrium. Too much calcium without magnesium can lead to calcium to deposit in the soft tissue instead of the skeleton. This can lead to degeneration, in particular, in the kidneys, skeleton, heart, and vascular system (as it promotes coronary artery calcification). Excess calcium can also affect overall immunity and contributes to the development of Alzheimer’s.
• Magnesium dilates coronary arteries and peripheral vessels, relaxes smooth muscle (like the heart), helps prevent blood clotting, and promotes a regular heartbeat.
• It is beneficial for the adrenal glands.

​Magnesium deficiency may affect older people and It also result from excess consumption of alcohol, and some health conditions, such as a gastrointestinal disorder, and the use of some medications. Symptoms of magnesium deficiency include:

• loss of appetite
• Depression
• Nausea and vomiting
• Fatigue and weakness
• Numbness and tingling
• Muscle cramps
• Seizures

• Personality changes
• Heart rhythm change or spasms
• It has been linked to insulin resistance, metabolic syndrome, coronary heart disease, and osteoporosis.

​You should try to get most of your minerals from the food you eat. Many vitamins, minerals, and phytonutrients work synergistically. This means that taking them together brings more benefit for health than consuming them separately. Therefore, It is better to focus on a healthy, balanced diet to meet daily requirements for magnesium and other nutrients, and to use supplements as a backup.

Your diet should incorporate whole grains and legumes. Contrary to current popular diets eliminating beans, legumes, and whole grains from your diet may leave you low in fiber, B vitamins, and minerals like magnesium and selenium. However, It is essential to soak grains and legumes before cooking them. The purpose of soaking is to help break down antinutrients, 

such as phytic acid, tannins, enzyme inhibitors, and hard-to-digest components of the grains, legumes, and nuts. And at the same time, it helps to release beneficial nutrients like vitamin B and minerals. Soaking also starts the sprouting process, which makes your food more alkalizing and easier to digest.
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Until next week.