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Magnesium

Magnesium

Magnesium plays an essential role in skeletal development, protein synthesis, muscle contraction and neurotransmission. Magnesium is a mineral that, among other things helps turn the food we eat into energy and helps to make sure the parathyroid glands, which produce hormones that are important for bone health, work normally. Magnesium plays an essential role in skeletal development, protein synthesis, muscle contraction and neurotransmission. Magnesium is a critical mineral needed for a variety of normal health functions. Headaches, insomnia, irregularity, moodiness, fatigue, general sadness or a lack of motivation, and even cramps or joint pain are said to be caused, by a lack of magnesium. The critical mineral is found abundantly in plants and it’s also the first that’s depleted by stress, fatigue, or too much calcium in the body. Calcium and magnesium both compete for absorption, and if one is out of balance, the other is as well. This may be one reason why excess dairy in a person’s diet leads them to experience more muscle fatigue, inflammation, nervousness or anxiety, and can even lead to constipation or worse, osteoporosis. Dairy milk may actually deplete calcium from the bones, along with other critical minerals such as magnesium, making it an unsafe source to depend on for our nutrient needs.

Luckily, magnesium is found in so many delicious plant foods, while animal foods have little to no magnesium at all.  If you fill up your plate with more magnesium-rich foods that also happen to be high in plant-based calcium, you can be sure you’re giving your body what it needs through your diet. Still, some people may find that if they work out a lot or suffer other forms of stress, an additional supplement of magnesium may provide benefits. Good sources of magnesium, Magnesium is found in a wide variety of foods, such as green leafy vegetables – such as spinach, nuts, seeds, bananas, brown rice and Raw Chocolate

 

How much magnesium do I need?

Everyone needs varying levels of magnesium, with a minimum of 400 milligrams per day.  Depending on how active you are or how much stress you suffer, you could need more since magnesium is quickly depleted in the body during mental or physical stress (such as exercise). Luckily, plant-based foods are packed with magnesium, making it easy to get enough. However if you’re not eating a balanced diet and finding yourself fatigued, irritable and suffering irregularity or insomnia, you may want to consider a supplement. If you need to supplement, be aware that some forms of magnesium may make you sleepy, which include magnesium citrate and magnesium oxide, though these both aid in regularity. Some people take magnesium at night before they go to sleep to further aid sleep health and also increase regularity in the morning, along with energy and focus. A 400 milligram supplement is enough for most people who are eating enough whole, plant-based foods.

 

To ensure you are getting the 400g of magnesium it is best to consume about 800mg to account for absorption. So 1 Banana has 33mg, 1 cup of almonds has 105 mg, Beetroot has 31mg, slow cooked oatmeal has 57mg and 1 cup of sunflower seeds or sunflower cheese is 500mg

 

By | 2018-11-11T10:30:00+00:00 November 11th, 2018|Nutritional Science|Comments Off on Magnesium
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