Magnesium:
The Mineral You Didn’t Know You Needed
We’ve all heard that we need to have a “healthy diet, that we need to have “balanced meals,” that we should “eat the rainbow”… yadda yadda yadda. We’ve heard these and other such statements, so many times that they no longer really have any meaning and some may wonder WHY they are true statements. Hopefully, I can shed a little light on the subject.
The reason we should have a variety in our diets is so that we can have a combination of vital nutrients which work synergistically to help your body to perform in the way that it should. I’ll explain. First things first, what are nutrients?
|
Courtesy of google search
Nutrients are broken into 2 groups, MACRO-nutrients, and MICRO-nutrients. Macronutrients are your proteins, carbs, and fats. Micronutrients are your vitamins and minerals. It is necessary to have certain vitamins for the absorption of particular minerals. There are also minerals that work together in a similar way. Today’s focus is on one such mineral — MAGNESIUM.
Most people know of magnesium is that it’s the active ingredient in Epsom salts which relieve aches and pains or make you… uh…“go” when ingested. Although being ache free and “intestinally empty” is great, this vital nutrient is essential for the proper functioning of more than 300 chemical systems and reactions in the body. These systems range from regulating glucose levels to the production of DNA and RNA!
It is of the utmost importance to have enough magnesium in your diet as deficiency of it may be noticeable. Some signs and symptoms of magnesium deficiency include (but are not limited to) the following:
- Fatigue
- Twitching/ Muscle Spasms
- Irregular Heartbeat
- Heart Attack
- Mental Health Issues
- Osteoporosis
- Sleep Disorders
- Digestive Disorders
So, if you’re a twitchy, exhausted, zombie-like, looney tune with brittle bones and issues en el baño (the bathroom), upping your magnesium intake may help. Btw, if that described you, no shade. I have fit that description for much of my life, dealing with seasonal insomnia, bipolar disorder, spasms, numbness, tingling, constipation and all that. We’ll discuss that more in later posts.
So now what? Where can I get Magnesium? Glad you asked. Although you can supplement with over the counters, it’s always best to get your macros and micros in the food you eat. That said, check out the list below.
Magnesium Rich Foods:
- Green leafy vegetables (e.g. spinach and kale)
- Fruit (figs, avocado, banana, and raspberries)
- Nuts and seeds
- Legumes (black beans, chickpeas, and kidney beans)
- Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)
Now that you have a little information, don’t take my word for it. Go check it out for yourself and Happy Eating!
P.S. Magnesium works together with calcium which dark leafy greens are full of. Now go eat your vegetables!
Just a few references and resource links:
- https://www.healthline.com/health/food-nutrition/six-essential-nutrients
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- https://www.healthline.com/nutrition/magnesium-deficiency-symptoms
- https://www.livestrong.com/article/395200-vitamins-minerals-that-work-together/
- https://www.huffingtonpost.com.au/2017/07/10/what-foods-contain-magnesium_a_23024245/
