As per nutritionist Ushma Chheda, founder of Neev Nutrition & weight Loss Centre successfully running three centres at Ghatkopar (E), Matunga central, Vile parle(E).
Magnesium and zinc are minerals essential for human health. Magnesium plays an important role in bone health and blood pressure regulation. The recommended dietary allowance, or RDA, for magnesium for men is 420 milligrams and for women 320 mg.
Magnesium plays a role in over 300 enzymatic reactions within the body, including the metabolism of food, synthesis of fatty acids and proteins, and the transmission of nerve impulses.
The following are the signs of low levels of magnesium:
- Calcification of the Arteries- lead to coronary problems like heart attack and heart disease.
- Muscle Spasms and Cramps- Just as calcification causes stiffening of the arteries, it can cause stiffening of muscle tissue as well, leading to cramps and spasms.
- Anxiety & Depression- Magnesium deficiency can have a tremendous impact on mental health.
- Hormone Problems-The reason why pregnant women experience more leg cramps and women notice more of these muscular type complaints and PMS in the second half of their cycles when progesterone/estrogen are higher and magnesium is depleted.
- Low Energy-Magnesium is required in the reactions that create ATP energy in the cells,without magnesium, you literally won’t have energy on a cellular level. This shows up as fatigue, low-energy, lack of drive and other problems.
- Other Mineral Deficiencies-Many vitamins and minerals work synergistically and magnesium is a work horse on this list. It is needed for proper utilization of calcium, potassium, Vitamin K, Vitamin D and many other nutrients.
Other signs of low magnesium levels:
- Sensitivity to noise
- High levels of stress
- Bone health
- Fuzzy brain or difficulty concentrating
- Allergies and sensitivities
- Lack of appetite
- Back pain
- Body odor
If you have more than five symptoms, it is highly likely that you have low level of magnesium.
Here are some good sources of magnesium
Oil seeds, nuts, Spinach, Soymil, Black beans, Oatmeal, Broccoli, Brown rice, Kidney beans, Cow’s milk, Banana , dark chocolate,Bread-whole wheat
It’s important to soak nuts for twelve hours to activate them, then rinse them, which releases enzyme inhibitors, phytic acid. Otherwise, eating nuts may increase Magnesium levels but decrease Zinc levels, which is also another essential mineral.
Magnesium is lost as wheat is refined, so it is best to choose cereals and bread products made with whole grains.
Stop doing things that waste Magnesium. Things to avoid if you want to keep your Magnesium levels high:
- Cooked foods – cooked foods can actually strip minerals from the body. Instead, eat plenty of raw foods (nuts, seeds, vegetables).
- Non-organic farmed “foods” come from deficient soil that uses herbicides and pesticides that can deplete Magnesium.
- Refined sugar, including corn syrup and artificial sweeteners.
- Prolonged stress – Magnesium will leech out quickly if the emotions aren’t brought back into balance. Yoga will help with this.
- Cheap common table salt – replace it with good quality Himalayan crystal salt or Celtic Sea salt.
- Refined stuff of any kind – including unfermented soy products.
- Regular and decaffeinated coffee or black tea
Additionally, drugs like birth control pills, hypertension medicine, diuretics, insulin, and certain antibiotics (among others) deplete magnesium levels. Sweating often from exercise or other causes can also deplete magnesium.
The following health benefits have been associated with magnesium.
- Calcium absorption
- Heart health
- Premenstrual syndrome
- Relieving anxiety