Health Benefits of Magnesium: Deficiency Symptoms and Foods

Posted: March 27, 2014 in fitness, HEALTH, healthy foods
Tags: , , , , ,

Magnesium: Article Contents

  1. What is Magnesium?
  2. Benefits of Magnesium
  3. Magnesium Deficiency
  4. Magnesium Deficiency Symptoms
  5. Who needs more magnesium?
  6. Magnesium Rich Foods (include herbs)

Magnesium is nothing but a mineral and is mainly established in nuts, legumes, green leafy veggies, and avocado. In the human body, it is originated in our red blood cells, teeth and in bones. Magnesium is very important for the efficient working of nervous, muscular and cardiovascular systems.

Besides, magnesium aids with digestive functions and may perhaps facilitate preventing bowel indiscretions. Magnesium is a basic component found in goods used for alleviating digestive disorders or dehydration. A prescription of magnesium is generally given to patients in order to purify the bowels previous to a number of surgeries, tests and practices.

Benefits of Magnesium

  • Preserves healthy nerves, bones and muscle.
  • Facilitates balancing cum maintaining a healthy blood pressure level.
  • Can diminish the danger of metabolic syndrome.
  • Sustains cardiovascular health.
  • Sustains a healthy nervous system.
  • Sustains the muscle health and muscular teeth.
  • Sustains the digestive system.
  • Can facilitate in regulating cum balancing mental clarity.
  • May averts kidney stones.
  • May diminish insulin resistance.
  • Alleviates fibromyalgia and diminishes chronic soreness.
  • Recovers symptoms of asthma and emphysema.
  • Plays a major responsibility in sustaining calcium, protein and potassium.

Magnesium Deficiency

Insufficiency of Magnesium takes place when the body does not have an adequate consumption of the mineral, magnesium. In addition, a number of medicines and disorders may perhaps influence the efficient use, amalgamation and emission of magnesium in the body.

Magnesium Deficiency Symptoms

Low Magnesium Symptoms:                                                     

  • Loss of appetite
  • Nausea
  • Vomiting
  • Hyper-excitability                                                                                   fatigue
  • Dizziness
  • Muscle cramps
  • Muscle spasms
  • Muscle weakness
  • Fatigue
  • Irritable
  • Irregular heartbeat

Illnesses and Possible inferior Effects of Magnesium Deficiency: (shortage of magnesium may perhaps destructively influence a number of the following pre-existing situations, ailments and disorders)

  • Metabolic Syndrome
  • High Blood Pressure
  • Diabetes (augmented danger of Type 2 diabetes)
  • Migraines
  • Osteoporosis
  • Fibromyalgia
  • Anorexia
  • Bulimia: diuretic and laxative abuse, in addition to too much vomiting.
  • Alzheimer’s
  • Dementia and Sun Downers
  • Cardiovascular Disease: Augmented danger of stroke or heart attack
  • Arteriosclerosis
  • Arrhythmia
  • High LDL’s (bad cholesterol)
  • Alcoholism
  • Attention Deficit Hyperactivity Disorder (ADHD)
  • Anxiety
  • Chronic Exhaustion Syndrome
  • Leg and Hand Cramps
  • Restless Leg Syndrome
  • Premenstrual Syndrome
  • Noise Related Hearing Loss

Rigorous Magnesium Deficiency might cause:

Hypocalcemia: low levels of calcium in the blood.

Hypokalemia: low levels of potassium in the blood.

Who needs more magnesium?

Other than those affected by the symptoms above, the below mentioned inhabitants require additional magnesium:

Diabetics: Diabetics with feebly controlled sugar usually have augmented urine. Magnesium loss in urine is connected with hyperglycemia.

Alcoholics: 40% through 70% of alcoholics exhibit low levels of magnesium. Additionally, 95% of patients analyzed throughout alcohol extraction have shown drastically lower levels of magnesium.

Other inhabitants, which may perhaps benefit from magnesium consciousness:

  1. Patients with Crohn’s Disease
  2. Those with Gluten Sensitivity
  3. Older adults

Magnesium Rich Foods

Always keep in mind that, foodstuffs loaded with magnesium are usually high in fiber also.

  • Whole Grains: oat bran, barley, wheat, quinoa, buckwheat, oats.
  • Legumes: soybeans, navy beans, black beans and white beans, are maximum in magnesium.
  • Lentils
  • Spinach
  • Broccoli
  • Squash
  • Corn
  • Potatoes
  • Kale
  • Assortment of lettuce and salad greens
  • Almonds
  • Cashews
  • Brazil nuts
  • Pine nuts
  • Peanuts
  • Pistachios
  • Walnuts
  • Pumpkin seeds
  • Flax seeds
  • Sunflower seeds
  • Avocados
  • Artichokes
  • Bananas
  • Blueberries
  • Strawberries
  • Figs
  • Red meats
  • Fish: halibut, cod and tuna
  • Dairy: low-fat milk and yogurt
  • Tofu
  • Chocolate (if at all possible dark chocolate)
  • Tomato
  • Molasses
  • Peanut butter
  1. Excellent info! I started taking supplements and had to cut back on the dosage–it really affects the bowels!

  2. leggypeggy says:

    I started taking magnesium tablets about a month ago, and they’ve really put a stop to my muscle cramps. Love the list of foods with high magnesium. Very useful.

    • jordanmathew says:

      Good to hear that : ) However make sure you do not overdose on it. Take care.

      • leggypeggy says:

        I’m lucky if I remember to take one every day. The tablets are 325 mg, so close to the dosage you noted above. The packaging recommends two tablets a day for certain people, but I’m not a migraine sufferer.

      • jordanmathew says:

        The “Recommended Daily Allowance”, or RDA, for Magnesium in the United States is approximately: 400 mg per day for men….. However 325 mg could also do wonders to your body. 🙂

  3. Hi Jordan! I have a quick question for you! I was wondering if you could please email me when you have a free moment.. Thanks! Hope to hear from you soon. 🙂 xoxo hvsj12 at gmail dot com – Hope this Tuesday is treating you great!!!

  4. bobmielke says:

    I’ve had first hand experience with magnesium deficiency. A simple blood test proved to my doctor the cause for my nighttime leg cramp, a common malady for men. I’m a type II diabetic with high blood pressure. I must take a number of prescription medications that affect my body’s mineral balance. In some cases I use over the counter medications to supplement my diet. Magnesium has stopped my cramps. Thanks for this post.

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  6. […] Health Benefits of Magnesium: Deficiency Symptoms and Foods. […]

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