Magnesium for Health
Where does Magnesium come from and how does it work?
Magnesium comes from natural minerals and derived from sea water.
The sea contains trillions of tonnes of magnesium.
Magnesium is one of thirteen mineral nutrients that come from soil, and when dissolved in water, is absorbed through the plant's roots. Dark greens such as Kale, Spinach, Collard Greens and Chard to name a few are rich sources of Magnesium. Generally the darker green plants/leafy greens contain higher amounts of Magnesium.
Magnesium binds to chlorophyll (plant blood) in a similar way that Iron binds to haemoglobin in our Red Blood Cells, and interestingly if you look at the structure of a chlorophyll molecule it's really similar to a haemoglobin molecule which makes our blood red. Chlorophyll and magnesium are related in that the chlorophyll molecule contains a magnesium ion. Green plants are dependent on chlorophyll for photosynthesis, and magnesium is required for chlorophyll production. This element is therefore an essential nutrient for green plants.
Photosynthesis takes place in chlorophyll, the green pigment in plants, and magnesium is the central atom of the chlorophyll molecule, with each molecule containing 6.7% magnesium.
Why do our bodies require Magnesium?
Magnesium supports enzyme activity, enzyme production and cardiovascular health.
Magnesium is involved in over 1000 enzyme reactions (enzymes are proteins that facilitate chemical reactions).
Magnesium is required for all energy production.
Magnesium assists the breakdown of food that gets turned into energy, which gets transferred into ATP in the body use.
ATP binds to Magnesium, if it doesn’t get bound to Magnesium it doesn’t create energy. Every molecule of energy has to be bound to `Magnesium, this is why many of us feel tired when we are lacking Magnesium because you aren’t getting enough ATP (adenosine triphosphate hydrolysis provides the energy needed for many essential processes in organisms and cells.)
Magnesium helps calcium get in to the bones to support bone health.
Why are so many of us deficient in Magnesium?
Our soils are generally deprived of minerals like Magnesium due to fertilisers, poor soil quality, polluted water and toxicity in the environment.
Poor diet choice.
Signs of Magnesium deficiency
Sleeplesness;
muscle cramps;
hard time dealing with stress (this is related to not getting enough GABA (GABA attaches to a protein in your brain known as a GABA receptor, it produces a calming effect. This can help with feelings of anxiety, stress, and fear. Magnesium up regulates GABA in the brain);
weaknesses in bones, muscles and joints;
high blood pressure';
constipation;
fatigue (most likely because you are not getting enough ATP, remember ATP can only be used in the body with the assistance of Magnesium);
Benefits of Magnesium
It is involved in hundreds of biochemical reactions in your body such as energy production, protein formation, gene maintenance, muscle movements and nervous system regulation.
May boost energy performance; Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue.
Supports combatting stress; Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression.
Can support healthy blood sugar levels; studies indicate magnesium supplements help enhance insulin sensitivity, a key factor involved in blood sugar control.
Can improve heart health; Magnesium helps strengthen heart contractions and can help high blood pressure levels
Reduces inflammation prevalent in blood markers such as low levels of C-Reactive protein (CRP) a key indicator of inflammatory levels in the body.
May improve PMS symptoms; some research suggests that Magnesium supplements help relieve PMS symptoms, as well as other conditions such as menstrual cramps and migraine attacks.
Promotes bone health; Magnesium helps get Calcium into the bones which is essential for bone health and density.
Support better sleep: Magnesium regulates several neurotransmitters involved in sleep, such as GABA.
Can reduce feelings of anxiety by supporting brain function and communication.
Food sources of Magnesium:
Leafy greens are extremely healthy, and many are loaded with magnesium.
Greens with significant amounts of magnesium include kale, spinach, collard greens, turnip greens and mustard greens.
In addition here are some other Magnesium rich foods: Cacao, Avocados, Nuts such as Cashews, Legumes, Tofu, Pumpkin Seeds, Steak, Fatty Fish such as Salmon and Mackerel and Bananas.
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