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Magnesium Deficiency and Magnesium Deficiency Signsigns

Magnesium Deficiency

Magnesium deficiency is a major health problem in today’s society. Our bodies cannot produce magnesium and therefore we must get our supply daily from our diet. Magnesium is found mostly in our bones (60-65%), (25% in our muscles) and the balance in other cell types and body fluids. Magnesium works in conjunction with calcium to help regulate the body’s nerve and muscle tone. Calcium excites the nerve and magnesium relaxes it. When too much calcium is present without the calming affect of magnesium, nerves become highly activated and this can trigger muscle tension, soreness, spasms, cramps and fatigue. Magnesium is also required by 300 different enzymes in order to preform their chemical reactions in order to contribute to keeping our bodies in optimal heath. Magnesium deficiency is so prevalent in our society today and is caused by various factors.
  • Magnesium depleted soil due to over farming the land and poor farming practices
  • Large amounts of highly processed convenience foods consumed
  • Chronic Stress
  • Excessive use of prescription drugs
  • Fluoridated tap water
  • Oxalic/Pythic acid in food and tannins can bind and remove magnesium from the body
  • Excessive sweating
  • Cooking
  • Digestive Tract Issues including malabsorption, diarrhea and ulcerative colitis and the overuse of antacid tablets.

Signs of Magnesium Deficiency

This is list is by no mean exhaustive:
  • Anxiety
  • Depression
  • Fatigue/Chronic Fatigue
  • Eye and leg twitches
  • Insomnia
  • Anorexia
  • Apprehension
  • Panic attacks
  • Muscle tension, soreness, spasms and cramps
  • Confusion
  • Anger
  • Nervousness
  • Rapid Pulse
  • Stress
  • Migraines/Headaches
  • Apathy
  • Fibromyalgia
  • Elevated blood pressure
  • Imbalanced blood sugar levels
George Mateljan, author of The World’s Healthiest Foods has a provided a range of food that is rich in magnesium.

Foods containing high levels of  Magnesium are:

Fresh Vegetables

Magnesium Rich Foods

  • Swiss Chard
  • Spinach
  • Summer Squash
  • Pumpkin Seeds
  • Broccoli
  • Basil
  • Cucumbers
  • Flaxseeds
  • Green Beans
  • Celery
  • Collard Greens
  • Kale
  • Mustard Seeds
  • Sunflower Seeds
  • Sesame Seeds
  • Ginger
  • Quinoa
  • Buckwheat
  • Salmon
  • Black Beans
  • Tomatoes
  • Pinto Beans
  • Tofu
  • Crimini Mushrooms
Just be aware that how you prepare your food can have an impact on magnesium losses. For example according to George Mateljan “a greater percent of magnesium is found in water-soluble form, blanching, streaming or boiling can result in a substantial loss of magnesium, whilst in other foods such as almonds or peanuts, very little loss of magnesium occurs from either roasting or processing into nut butters”. You will never overdose on magnesium from food, however taking magnesium powder or tablets may cause an upset tummy or diarrhea. Should this occur reduce your daily dose to half until your tummy adapts and increase up to about 400mg per day.   Another great way to get your magnesium is by applying topical oil directly to your skin. Just be aware that this can have a stinging affect on your skin that may last up to 20 minutes or so. Never place on your face or other sensitive body parts. Legs, arms, torso and feet are all good regions to apply. Its best to take magnesium supplements before bed, as it is a muscle relaxant and may improve your sleep quality. I can highly recommend The World’s Healthiest Foods as a great resource to learn about magnesium rich foods and other nutrients and also ‘The Magnesium Miracle’ authored by Carloyn Dean, M.D.,N.D.    Facebookmail

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