Minerals are essential nutrients that often go unnoticed in our diets. One of the most important among them is magnesium. A large number of bodily functions require the presence of magnesium to function properly. We’ll look at 14 top magnesium health benefits and where to get if from in this article. But let’s look at magnesium’s function first.
How essential is magnesium? It is involved in over 600 reactions in your body, including:
A sustained deficiency of magnesium in your body can create serious health issues. On the list of health conditions and diseases brought on by a prolonged deficiency of magnesium are:
From the lists above, it is pretty easy to understand there are a ton of magnesium health benefits. Also, you can be certain that you have plenty in your system that you need to pay attention to. Magnesium can be found in many common foods, but if necessary, it can be taken in a supplement. As a supplement, however, there are some precautions for which you need to be made aware.
When it comes to magnesium supplements, you can get too much of a good thing. In fact, for some, taking magnesium as a supplement instead of ingesting it in the food they eat can cause nausea, cramps, and diarrhea. Additionally, magnesium supplements do not work well for people who take diuretics, heart medicines, or antibiotics. People with diabetes, intestinal disease, heart disease or kidney disease are at increased risk for other severe medical conditions as well. A very high dose of magnesium can be fatal.
As a general guide, the proper dosage of magnesium supplements is related to weight and age, which can be found on this Web MD chart. But, to be safe, you should consult a health care professional before adding this supplement to your diet.
One of the magnesium health benefits that will get your blood flowing is its contribution in the regulation of three other essential minerals: calcium, potassium and sodium.
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A cup of spinach contains 40% of the daily value (DV) of magnesium at 157 mg.
The easing of muscle pain is toward the top of our long list of magnesium health benefits.
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Epsom salts are high in magnesium and work wonders in bringing relief to muscle pain and inflammation.
Another of the many magnesium health benefits is found in how it can help bring constipation relief.
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There are 95 mg (24% DV) of magnesium in a single 1 oz. square of dark chocolate. You’ll note that some laxatives use chocolate as a main ingredient.
Migraine prevention and relief is another among the many magnesium health benefits.
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Swiss chard contributes 38% DV or 154 mg of magnesium in a single cup. Consuming it regularly can help prevent migraines.
Also included our list of magnesium health benefits is its ability to combat depression.
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Magnesium is essential in maintaining a healthy mood. An ounce of almonds or 1/8 cup of pumpkin seeds each contribute more than 20% DV of magnesium.
Another addition to our list of magnesium health benefits is its use as a treatment for insomnia.
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Magnesium helps to get control of your racing mind, relax your muscles and lower’s your heart rate to help you get to sleep. The combination of yogurt and banana provides 82 mg (21% DV) of magnesium.
Getting better control of your bladder is another prized use on the list of magnesium health benefits.
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Besides fighting off infections, interstitial cystitis, and nephritis, which are common factors in bladder control issues, magnesium also assists in the contraction and relaxation of bladder muscles. A cup of black beans contributes 120 mg (30% DV) of magnesium to your diet.
Of the many magnesium health benefits its importance in pregnancy is one of its top contribution to the health of both mother and baby.
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Magnesium benefits both mother and baby during pregnancy by increasing the pain threshold, reducing the risk of bone deficiencies, optimizing blood circulation, and preventing eclampsia. Magnesium also contributes to fetal tissue development.
Believe it or not, magnesium health benefits are extended to your cardiovascular health as well.
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Potassium is a major contributor to lowering your cholesterol and systolic blood pressure, as well as cleansing your blood to prevent the buildup of plaque in your arteries. But without magnesium, potassium cannot perform this function. A single medium avocado provides 15% DV of magnesium along with loads of beneficial fats to boost your heart health even further.
A boost in collagen production for healthy hair and skin might be one of the more shocking items among the magnesium health benefits.
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Magnesium helps to synthesize certain proteins into collagen in order to regulate the hormones which enhances bone and joint health as well as healthy skin and hair. ½ cup of figs provide 15% DV of magnesium.
You can also get a boost in energy as one of the many magnesium health benefits.
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Because of all of the essential bodily functions of magnesium, which we listed above, maintaining a proper level of magnesium in your system gives your body a boost of energy. 100 grams of salmon provides not only 6% DV of magnesium, but also several other essential vitamins and omega-3 fatty acids to give you a boost.
Another on our list of Magnesium health benefits is improved dental health.
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The magnesium in found in cashews and almonds (20% DV per ounce) is an essential element in preventing the formation of cavities, tooth decay and gum diseases.
Strengthening bones is also among the many magnesium health benefits.
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Besides the high calcium content in blackstrap molasses as a major contributor to strengthening bones, the added benefit of magnesium (60% DV per 100 grams) makes calcium more effective in this process.
The final, but in no way the least, on our list of magnesium health benefits is its help in relieving PMS symptoms.
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Magnesium helps to regulate water retention, relieve abdominal cramps, combat fatigue and reduce irritability, which are all major symptoms of PMS.
Magnesium plays such an essential role in how your body functions. So it should be an obvious conclusion that adding magnesium rich foods or a magnesium supplement to your regular diet routine will improve your health.
Make use of one or more of the top 14 magnesium health benefits and their sources in our list above to enhance your overall health. Then, tell us about it in the comments section below.
The images are from depositphotos.com.
