Magnesium


Magnesium plays a very important role in your body.

Magnesium is the fourth most abundant mineral in the human body.

It is a mineral that is found in plants, animals, humans, earth sea and plants.

Sixty percent of magnesium is found in our bones and the rest in muscle and tissue and fluids such as blood. Every cell has it and needs it to function. So you can see why it is an important part of your body functioning properly.

Magnesium is known as a helper molecule, or cofactor. Which helps the biochemical reactions continuously performed by enzymes.

In fact, it’s involved in more than 600 reactions in your body, including (2):

  • Energy creation: Helps convert food into energy.

  • Protein formation: Helps create new proteins from amino acids.

  • Gene maintenance: Helps create and repair DNA and RNA.

  • Muscle movements: Is part of the contraction and relaxation of muscles.

  • Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.

Unfortunately, studies suggest that about 50% of people in the US and Europe get less than

the recommended daily amount of magnesium

Magnesium may benefit your performance abilities.

Magnesium helps to remove lactic acid from the body which can build up in muscles causing soreness. You know that feeling after leg day…. That is caused from lactic acid build up.

Studies have shown that supplementing your body with it has boosted performance in athletes and the elderly with chronic disease.

Magnesium plays a critical role in brain function and moods. Low levels of magnesium have been linked with depression….

So in some cases supplementing with magnesium has helped reduce the symptoms of depression.

Food Sources

The following foods are good to excellent sources of magnesium

Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams)

  • Spinach, boiled: 39% of the RDI in a cup (180 grams)

  • Swiss chard, boiled: 38% of the RDI in a cup (175 grams)

  • Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams)

  • Black beans: 30% of the RDI in a cup (172 grams)

  • Quinoa, cooked: 33% of the RDI the in a cup (185 grams)

  • Halibut: 27% of the RDI in 3.5 ounces (100 grams)

  • Almonds: 25% of the RDI in a quarter cup (24 grams)

  • Cashews: 25% of the RDI in a quarter cup (30 grams)

  • Mackerel: 19% of the RDI in 3.5 ounces (100 grams)

  • Avocado: 15% of the RDI in one medium avocado (200 grams)

  • Salmon: 9% of the RDI in 3.5 ounces (100 grams)

Magnesium can also help with reducing PMS,

Helping with Insulin Resistance

Help with preventing migraine headaches.

Benefits against type 2 diabetes.

Has anti inflammatory benefits

Is known for lowering blood pressure.

Food that are rich in magnesium are:

Dark Chocolate

Avocado

Nuts

Legumes

Tofu

Seeds

Wholegrains

Fatty Fish

Bananas

Leafy Greens

Erin Sharwood xx

https://www.healthline.com/nutrition/10-proven-magnesium-benefits#section1


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