Health Benefits of Magnesium

Top 6 Health Benefits of Magnesium

By April Klazema     March 20, 2014

You probably already know a lot about the other vitamins and minerals that are crucial to your overall optimal health, such as iron, calcium, and vitamin C, but other minerals – such as magnesium – are often neglected when it comes to choosing the foods and supplements that you put into your diet in order to stay healthy.

However, magnesium has a number of incredible health benefits that can make you stronger, that can ease your fatigue, and that can even improve your mood.

Here are six incredible health benefits of magnesium that you can gain by eating the right kind of foods.

1. High Blood Pressure Regulation

Whether you have a family history of heart disease and high blood pressure, or you simply want to ensure that you maintain a healthy blood pressure, adding magnesium into your diet is a simple but effective way to ensure you don’t suffer the ill effects of hypertension.[1]

2. Migraine Headaches

Do you suffer from chronic migraine headaches? Many individuals will try every treatment under the sun, without realizing that one of the most effective treatments for migraines may actually be something as simple as magnesium. In fact, some researchers have suggested that every sufferer of migraines should attempt to use magnesium as a cure.[2]

3. Depression and Other Mood Problems

While deficient levels of magnesium have not been shown to be a cause of depression, many individuals have reported that using magnesium has been able to better help them transition out of depression and to elevate their mood[3]. Other issues such as anxiety have also been shown to be effectively treated by magnesium.

While your best option when feeling depression is to seek help form someone specialized in dealing with these issues, you may consider boosting your magnesium levels if you are feeling overly anxious or down in the dumps.

4. Cancer Reduction

Studies have shown a 13 percent reduction in colorectal cancer among those individuals who have increased amounts of magnesium in their body[4].

Whether an individual has an increased risk of cancer due to family history or not, it can be a good idea to increase one’s magnesium intake to help prevent cancer.

5. Diabetes and Cardiovascular Disease

A deficiency in magnesium levels can lead to insulin resistance, which in turn can lead to numerous problems, including an increased risk for diabetes and heart disease[5]. Ensuring that you are getting enough magnesium can help prevent these issues and keep your blood sugar at the appropriate levels.

6. Bone Health

Bone health is incredibly important for every individual, but especially for women as they grow older. Magnesium, over half of which is stored in the bones within the body, works with both Vitamin D and calcium to promote healthy, stronger bones.

Having enough magnesium in your body can help prevent major issues such as osteoporosis, so be sure to keep this in mind – especially if you are at particular risk for these conditions[6].

As if these six factors weren’t enough, magnesium may be associated with a number of other health benefits as well. In other words, you might want to look at ways you can incorporate magnesium rich foods in your diet, and to use an appropriate supplement if necessary.

references:

[1] http://www.sciencedaily.com/releases/2012/03/120313230354.htm
[2] http://www.ncbi.nlm.nih.gov/pubmed/22426836
[3] http://www.ncbi.nlm.nih.gov/pubmed/23950577
[4] http://jama.jamanetwork.com/article.aspx?articleid=200073
[5] http://archinte.jamanetwork.com/article.aspx?articleid=412391
[6] http://www.sciencedirect.com/science/article/pii/S0955286304001573

source: dailyhealthpost.com

Top 9 Veggies Highest in Magnesium

By Daily Health Post      March 11, 2014

While vitamins and minerals can be ingested via supplements, the best and most natural way to ensure that you have enough of them in your diet is to choose healthy foods – especially vegetables – that include these vitamins and minerals.

Many people do not realize how important magnesium is to their overall health, despite the fact that magnesium is the fourth most common mineral in the body.

Magnesium deficiency can lead to numerous issues, such as fatigue and mood disorders.

Having the optimal amount of magnesium can help to prevent diabetes, cardiovascular disease, and even issues such as migraine headaches, anxiety, and depression.

There are many things that can cause magnesium deficiency. The most obvious reason a persons magnesium levels might be low is simply because they are not eating enough of these magnesium-rich foods on a regular basis. However, issues such as irritable bowel syndrome and excessive alcohol consumption can also be a factor in magnesium deficiency.

Regardless of why your magnesium levels might be low, there are a number of great, delicious vegetables that you can begin incorporating into your diet to ensure that you are maintaining your optimal health and preventing many of the issues associated with low magnesium levels.

1. Spinach

This dark, leafy green can be consumed in many different ways. While raw is always best – in salads and on sandwiches, for example – spinach can also be steamed or cooked into pasta for a quick, magnesium rich dietary addition. There are over 150 mg of magnesium per cup of this leafy green, making it one of the best sources of this mineral available.

2. Broccoli

With 33 mg per cup, broccoli isn’t as rich in magnesium as spinach, but is still a great source of magnesium that can be utilized in many different ways. Whether served raw or cooked, it’s a delicious and nutritious magnesium source.

3. Squash

It’s not just the leafy greens that can provide plenty of healthy magnesium to your body. A little over 40 mg can be found in every cup of squash, so when you’re tired of all the green veggies choose squash as a side.

4. Okra

At a smidge over 70 mg per cup, okra is a great source of magnesium. While it’s probably best to stay away from fried okra, delicious as it may be, it can be served in many different ways.

5. Beet Greens

Though they aren’t the most common type of green, beet greens deserve a second look, as they contain a whopping 100 mg per cup of magnesium. Think of serving them as you would any other types of leafy greens, whether raw or cooked.

6. Pumpkin

The biggest benefit of pumpkin? It can be served as a savory option or a delicious dessert. At almost 60 mg per cup, there is plenty of magnesium to be had in pumpkin, no matter how you have it.

7. Peas

With a little over 70 mg of magnesium, peas are a great source of this mineral. Whether you have them as a side, choose split pea soup, or have peas mixed in with pasta or a salad, there are tons of ways to enjoy these veggies.

8. Cucumbers

Another versatile favorite, cucumbers contain a decent 40 mg per cup of magnesium. Eat them raw, mix them into a salad, or choose any other delicious recipe containing cucumbers. There are plenty of options available.

9. Collard Greens

A soul food favorite, collard greens are delicious and flavorful, and at a little over 50 mg of magnesium per cup offer plenty of magnesium.

source: dailyhealthpost.com