Magnesium is an extremely crucial mineral in human metabolism which helps in the strengthening of bones, maintaining blood pressure and heart rhythm similar to cordyceps sinensis. It is found in large amounts in the human body. Sources of this precious mineral include plants, dietary supplements, food additions and medicines like laxatives and antacids. Magnesium plays as a co-factor role with over 300 enzyme systems in controlling different biochemical reactions in a human body. Some of these biochemical reactions include; glucose control, protein synthesis, blood pressure, nerve and muscle function. Besides this, Magnesium is essential in glycolysis, energy production and oxidative phosphorylation. Furthermore, it is responsible for bone development, DNA & RNA synthesis. Some studies indicate Moreover, magnesium takes part in the active transport of potassium and calcium ions through membranes. This process is important to the normal heart rhythm, nerve impulse conduction and muscle contraction. All these make magnesium an important mineral in the body whose levels must be monitored closely.
It is shocking to note that although magnesium has crucial benefits in our bodies, many people are not keen in taking sufficient amounts of magnesium. This can be attributed to people’s lifestyle. Many people are consuming more refined and processed foods as they leave green leafy vegetables, legumes , nuts and seeds which have been considered the best and perfect sources of magnesium. A lot of research is currently associating poor magnesium diet to chronic illnesses and conditions.
Effects of Magnesium in Energy Production
Cells are responsible for energy production. It takes a lot of intimately related chemical reaction to produce energy. If the chemicals fail to occur at the appropriate time, no energy will be produced. Magnesium plays a very crucial role as a co-factor among the enzymes that permit energy to be produced. Enzymes (protein molecules) make it possible for chemical reaction to easily occur throughout the human body. In order for enzymes to function, co-factors – special nutrients-should be combined with enzymes. Owing to the vital role played by magnesium in the production of energy, very low levels of magnesium will result to fatigue. It is impossible testing magnesium deficiency using blood samples or any relevant lab work. Some say astragalus root can also aid in energy production & anti aging benefits.
Maintaining Nervous System Balance
Walls of our cell membranes contain molecules called receptors which are responsible for letting chemical messages in and out of the cells. One of the brain receptors called N-methyl-d-aspartate (NMDA) allows reactional drugs and anesthetics affect the human brain. Magnesium affects the activities by the NMDA receptor. Research has asserted that low magnesium levels cause depression due to NMDA receptor problems.
Improved inflammation control
Undesired increased inflammation is associated with low levels of magnesium. Low-grade inflammation contributes to a variety of diseases like diabetes, obesity and heart diseases. It should be understood that, some reasonable amounts of inflammation are desirable for normal immune function and tissue repair incase of injuries. Incase of low-grade inflammation, Nordic diet strategy is recommended. This includes relying on vegetables, fish, and whole grains diet.
Blood Sugar control
There are over 100 enzymes involved in blood sugar control and metabolism of glucose. These enzymes will always require magnesium as a co-factor to effectively perform. This means that very low magnesium levels adversely impacts blood sugar control.
Magnesium Food Sources
Most of the foods qualify as sources of magnesium but spinach and Swiss chards are the best and excellent magnesium sources. Besides this, green and leafy vegetables like turnip greens, green beans, mustard greens and collard greens are usually better sources of magnesium. Likewise also, there are top nuts which produce magnesium. These nuts include; almonds, sunflower seeds, pumpkin seeds, cashew nuts and sesame seeds. Blackstrap molasses and Halibut fish are among the top 10 sources of magnesium. Black wheat, millet, brown rice, spelt and quinoa grains make it to the top 25 magnesium sources. A soya-bean product called “nigari” tofu is very rich in magnesium because magnesium chloride is used in curdling soy milk into “nigari” tofu. Drinking water can be considered a source of magnesium if the water percolates through soil and rocks rich in magnesium.
What contributes to Magnesium Deficiency?
- High blood sugar, obesity and diabetes. It has been discovered that there is a relationship between magnesium levels and blood sugar levels. Very rich diet leads to poor controlling of one’s blood sugar level which in turn worsens the magnesium levels.
- Obstructive pulmonary disease (COPD) and heart failure in older patients leads to magnesium deficiency.
- Medications: It has been discovered that taking diuretics depletes magnesium in patients.
Magnesium is a very important mineral that must be kept with good levels so that the body can function properly. As highlighted, it cuts across all metabolic process hence, akt should be dome to safeguard its levels.