The following symptoms can all be signs of various chronic health conditions.
- Occasional confusion
- Muscle twitching
So, if you have experienced at least two of these symptoms, your diet may be poor in magnesium. The National Institutes of Health issued a data which says that adult males need 400 to 420 mg of magnesium per day, and adult females 310 to 320 mg per day. But, the average consumption is actually 175-225 mg.
If your diet is high in refined sugars and some other simple carbohydrate, it will be low in magnesium. Highly processed foods kill magnesium in the grains, and magnesium fortification is very rare among the manufacturers.
Other factors contributing to magnesium deficiency:
- Fewer than three servings of vegetables per day
- Excess alcohol consumption
- Prescription medications (antibiotics, diuretic, etc.)
- Poor digestion
The body depend on this mineral to perform several important functions. Some of them: stabilizing heartbeat, regulating blood pressure and blood sugar levels, relaxing muscles, building strong bones, etc.
So let’s give the body the best response – modify your diet. Magnesium rich foods:
- Black beans
- Brown rice
- Swiss chard
- Dry-roasted almonds
- Peanut butter
Eating a diet based on organic foods is better for maintaining healthy mineral levels than factory-produced foods. The organic foods are not exposed to any herbicides and pesticides. Seek for farmers who practice crop rotation and work to maintain the mineral levels in the soil, because just eating organic foods does not guarantee higher levels.
Low intakes of minerals like magnesium change the biochemical pathways, and therefore increase the risk of illness. The following four disease in particular may involve this mineral, but keep in mind that more research is needed to confirm this relationship.
Hypertension and Cardiovascular Disease
Some studies found that higher levels of Mg are directly connected with a lower risk of hypertension and cardiovascular disease.
Type 2 Diabetes
A recent study found that increasing the Mg intake just by 100 mg per day can decrease the diabetes risk by 15 percent.
Some other studies suggest that increasing Mg intake may increase bone density in postmenopausal and elderly women. The magnesium is very important mineral in bone formation and affects the concentration of the primary regulators of bone homeostasis.
The Mg deficiency is directly related to the factors promoting migraines. Both, The American Headache Society and American Academy of Neurology indicate that magnesium therapy may be very effective for migraine prevention.
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