Magnesium is considered as one of the most ignored minerals. But did you know that it is involved in more than 300 reactions in the body?
Magnesium is a vital mineral for a human’s overall health, with almost half of the magnesium in our body is found in bones, and the other half are in the tissues and organs, and 1% is found in the blood. Magnesium aids in the normal functioning of the muscles and nerves, strengthens the bones and boosts the immune system.
What happens if you don’t get enough magnesium?
Not enough magnesium has serious consequences; it can lead to low levels of energy. Symptoms of low magnesium levels are weakness, fatigue, anxiety and irritability. Studies completed on red blood cells have revealed that magnesium deficiency can make the cells very delicate which leads to a reduction in red blood cells. Red blood cells are very important for raising your energy levels because they are responsible for delivering oxygen to tissues.
A study conducted last 2002 has shown that lower levels of magnesium upset the body’s effectiveness in utilizing energy stores. The researchers evaluated the effects of restricting dietary magnesium during work out among postmenopausal women. They have found out that low magnesium levels resulted in high oxygen usage and increased heart rate during workout.
Magnesium aids in boosting the use of oxygen to burn calories and feel more invigorated, and having low levels of magnesium impede that process.
Here are 5 general Tips for Boosting Magnesium Levels:
1. Vegetables, beans and nuts.
Vegetables are certainly good if you are concerned about your weight as you can take in a lot of magnesium for a reasonably lesser amount of calories. The National Institute of Health Office of Dietary Supplements has made a list of good sources of dietary magnesium; this includes brown rice, baked potatoes, oatmeal, spinach, halibut, lentils, almonds, soybeans, beans and peanut butter. For young adults, the Recommended Daily Allowance of magnesium for men is 400mg per day and 310mg per day for women. For 30 years old and above, around 420mg per day for men and 320mg per day for women. But, even if magnesium is widely available, research has shown that 68% to 75% of American adults have magnesium deficiency.
