The presence of minerals in our body is of great essence for the normal function of the body, and one of those minerals is the use of magnesium. NIH – The National Institutes of Health maintains that 300 enzymes require this nutrient to function accordingly in the body. Therefore, we need to take in foods that are high in magnesium and thus protect our bodyfromthe influence of many diseases and ailments.
Nowadays, many people suffer from magnesium deficiency due to the food we eat, but its deficiency can be very dangerous for most of our vital organs. In addition to this, this organ takes a crucial role in hundred biochemical processes in our body. When the body lacks this mineral it sends signals like cold hands and feet, muscle cramps, irritability, and the appearance of tremors.
Symptoms likechronic fatigue, anxiety,nausea, spasms, and decreased appetite indicate a serious shortage of magnesium in the body. Plus, renal or gastric disorders can be a result of magnesium deficiency. If experiencing any of these symptoms make sure to consult your doctor and thus determine the real cause of these symptoms.
Therefore, make certain to take in foods that are high in magnesium and in that way lower the risk of heart attacks, depression and anxiety.
Magnesium and heart disease
The intake of magnesium can lower the risk of a heart attack as per many conducted studies. It was revealed that by elevating glucose and insulin levels in the metabolism, the presence of this mineral will better the vasodilatation of the endothelium, the innermost layer of the blood vessels. In that way, as a result of its hypertensive and anti-inflammatory effects the risk of heart attack and cardiovascular events can get lowered. Magnesium will protect the arteries and that will offer a regulating effect on the heart rhythm. It is so beneficial that in some cases of a heart disease is administrated by an intravenous infusion.
Magnesium and anxiety
According to a conducted study magnesium can show beneficial effect on mild to moderate anxiety. The magnesium intake will restore a normal sleep pattern and in that way reduce the stress on the person struggling with anxiety or depressive disorder. This mineral is essential for the proper function of the brain and its consumption will effectively reduce the anxiety disorder.
However, if you are dealing with a chronic anxiety, you need to consult a doctor regarding the proper treatment.
Magnesium and depression
It has been shown that taking magnesium can alleviate the symptoms of depression. In fact, this mineral can be as effective as the used antidepressants. The intake of this mineral will boost the mood and in that way improve the symptoms of depression. A conducted study reveals that 500mg tablets taken once a day, for around 8 weeks, will better the depressive state of the affected person.
However, prior taking any supplement it is always betterfirst to consult a doctor and thus determine what is really right for you.
Other benefits of magnesium
Aside the above mentioned benefits, the regular intake of magnesium can be very beneficial for other aspects of your health. Scientific studies have confirmed the ability of magnesium to lower the risk of developing diabetes by reducing insulin resistance.
This mineral can fight off migraines and decrease the symptoms related to premenstrual disorder such as mood swings, irritability, fatigue, and fluid retention.
Foods High in Magnesium
Here is a list of a magnesium content released by the National Agency of Sanitary Safety, Food, Environment and Work (ANSES):
- In 100g serving of sardines in olive oil there is 467mg of magnesium.
- In 100g serving of unsweetened chocolate powder there is 376mg of magnesium.
- In 100g serving of seeds of cumin there is 366mg of magnesium.
- In 100g serving of cashew nuts there is 247mg of magnesium.
- In 100g serving of quinoa there is 197mg of magnesium.
- In 100g serving of oats there is 177mg of magnesium.
- In 100g serving of whole meal bread there is around 176mg of magnesium.
- In 100g serving of peanut butter there is 174mg of magnesium.
- In 100g serving of red beans there is 138mg and in white beans there is187mgof magnesium.
- In 100g serving of buckwheat there is 157mg of magnesium.
- In 100g serving of pistachios there is 105mg of magnesium.
- In 100g serving of whole rice there is 104mgof magnesium.
- In 100g serving of hazelnuts there is 88.40mg of magnesium.
- In 100g serving of seafood there is around 75 to 80mg of magnesium.
- In 100g serving of peanuts there is70.6mg of magnesium.
- In 100g serving of spinach there is 69.20mg of magnesium.
- In 100g serving of artichokes there is 41.8mg of magnesium.