Here’s why you should care about Magnesium.

Magnesium is not just your regular element from the periodic table. This mineral is

present on the earth surface, the sea, plants, animals and obviously, on human beings.

It is indispensable for most of our internal bio-chemical processes, working as an

assistant for them to happen in the first place. It is also responsible for many bodily

functions such as the regulation of your nervous system and aids muscular pain. It also

helps you manage your levels of sugar on your bloodstream.

In this article, we will review the particularities of Magnesium and why it is important

for you to keep it in mind if you want to have some healthy food habits.

First of all, what is it? Let’s begin by saying that Magnesium is a metallic element. Well, more specifically,

magnesium is an alkaline earth metal. But this doesn’t mean that you are eating straight-

up metal when you are having some delicious almonds. It means you are having natural

organic magnesium derivates that are certainly having an impact on your metabolism.

Well, being the 4th most present mineral in your organism must account for something,


Trivia: Did you know that the first “discovery” of the presence of Magnesium date from 1618, when a farmer from Epsom, England, tried to give water from a certain well to his cows. They refused to drink it due to the water’s bitter taste. Then, he observed a healing effect of that water on wounds and scratches. Then he started to sell it as “Epsom Salts”! The element was later officially discovered by Sir Humphrey Davy on 1755.

What can it do for you? Magnesium has a series of functions that include:

It increases your performance when exercising.

As responsible for the transport of sugars on your bloodstream, eliminating in the

process lactose acid that accumulates on your muscles and causes pain. Magnesium is

recommended for people with chronical pain conditions, elders and athletes. Since

Magnesium is critical for muscular contractions, it improves your muscular performance

when you workout.

It can help deal with depression states.

Low Magnesium levels have been associated to emotional states. A study performed by

the American Board of Family Medicine discovered that an important relation in

between the intake of Magnesium and the prevention of depression in younger adults.

Magnesium helps to control conditions such as diabetes.

Magnesium is responsible for the correct transport of sugar. For that reason, it is

believed that it has beneficial effects against Type 2 Diabetes. It is believed that about

48% of people suffering from this condition have lower level of Magnesium on their

bloodstream. Magnesium helps insulin to maintain some proper sugar levels under


It plays a major part in the control of blood pressure.

A study published by the American Journal of Hypertension submitted some tests

amongst 48 individuals who received 600 Mg of pidolate Mg2+ on a daily basis for a 12-

week period. They presented “small but significant” reductions in mean 24-h systolic

and diastolic BP levels. This lead to conclude on the direct effect of Magnesium intake

and the reduction of high blood pressure levels.

It helps to prevent migraines

Not everyone knows about how painful and annoying a migraine attack can get. Nausea,

vomit and light sensibility are just a few of the most common symptoms of this sickness.

A study from the Journal of Neural Transmission concluded a direct link between low

levels of Magnesium and the propensity of suffering migraines.

Magnesium have effects to reduce the effects of PMS

Women suffering from PMS might experience some really annoying symptoms like

abdominal cramps, water retention, fatigue and irritability. Magnesium have proven

properties to better deal with these difficult and uncomfortable issues and also lower

your levels of water retention.

Amongst some other benefits you can obtain from Magnesium are:

  1. It helps you prevent some heart conditions by attacking the accumulation of fat

in your blood vessels that eventually can reach to your heart.

  1. It helps you prevent osteoporosis, producing hormones that increase the

growing rates of bone structures.

  1. It is important in the process of digestion: you can diminish the effects of

heartburn by using some magnesium-related products you can find on any


A prescribed and controlled intake of magnesium (recommended by a specialist) is often

related to people with high-cholesterol levels and/or obesity. Magnesium-based

supplements need to be paired with a strict diet full on vegetables, high levels of

hydration and low-impact cardiovascular workouts such as rope jumping, long-distance

walking, riding a bicycle, etc.

Where you can find it? Magnesium is totally safe for your health and internal body processes. It is

recommended to have a daily intake of the mineral of about 400 to 420 mg for men and

in between 310-320 mg for women on a daily basis.

You can obtain healthy Magnesium intake by pursuing a varied and balanced diet.

However, if you want to increase your levels of this mineral on a natural way, we

recommend you start eating more:

  • Any derivates of oatmeal, wheat and brown rice.
  • Vegetables like broccoli, pumpkin, kale. Cabbage, spinach, swiss chards, etc.
  • Pumpkin and Sunflower seeds.
  • Besides Potassium, bananas are a great source of natural magnesium.
  • Most nuts such as almonds, hazelnuts, Brazil Nuts, cashews, peanuts, etc.
  • Most dairy products.
  • Coffee and Chocolate.

If you feel like you are not receiving enough magnesium on your food, you can always

have special magnesium supplements. We strongly advice you to first consult a

professional nutritionist before having any kind of supplement so he can check that is

the best option for you.

In conclusion Now that you know everything you need about the different properties of Magnesium

and what it can do for you, it is time to adapt a new food regime that can properly have

the right Magnesium levels that you need. Don’t forget that this mineral is responsible

for basically every internal biological process that is happening in your body right now!

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My name is Harry Wilson. I'm the author of GoodHealthPlanning. Whether it’s workout routines, diet ideas or a guide to the equipment you need, we’ll help you get in the best shape possible. If you like this post, you can follow me on Twitter. Subscribe to Goodhealthplanning to receive instant updates.
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