After oxygen, water, and basic food, magnesium may be the most important element needed by your bodies. It is vital for heart health, bone health, mental function and the overall body – yet 80%or more of us are deficient in this vital mineral. Magnesium is more important than calcium, potassium or sodium and regulates all three of them.It also activates over 300 different biochemical reactions necessary for the body to function properly. Contrary to popular misconceptions, it is magnesium that is actually most important in building strong bones and preventing bone loss. Recent research has revealed that this lack of magnesium may put your heart and your overall health at significant risk and that magnesium deficiency may be linked to cognitive dysfunction and mental decline. Called the “The Forgotten Mineral” and the “5-Cent Miracle Tablet” by medical researchers,magnesium is a muscle relaxant and low magnesium intake is associated with muscle spasm,tremors and convulsions. Magnesium protects against heart disease and heart attacks, high blood pressure and stroke, type II diabetes and much, much more. Numerous researchers have reported that adequate amounts of this mineral in the population at large would greatly diminish the incidence of kidney stones (1 in 11 Americans), calcified mitral heart valve (1 in 12 Americans), premenstrual tension, constipation, miscarriages, stillbirths,strokes, diabetes, thyroid failure, asthma, chronic eyelid twitch (blepharospasm), brittle bones,chronic migraines, muscle spasms and anxiety reactions. An increasing number of medical scientists also believe that additional magnesium and other minerals missing from today’s diet might prevent cognitive disorders such as ADD, ADHD and bipolar and help prevent Alzheimer’s and mental decline as we age. That’s a lot of health benefits for a nickel. Sufficient magnesium intake by the American population would likely reduce healthcare costs by billions of dollars.
In addition to the problems listed above, magnesium deficiency has been associated with:
Insomnia and other sleep-disorders
Fatigue and low energy
Muscle tension, muscle cramps and spasms
High blood Pressure
Since the turn of last century, our depleted soils, processed foods and fast food diet lifestyles haveled to a steady increase in mineral deficiencies. Nowhere is this more true than with magnesium.The U.S. minimum RDA for magnesium is about 320 mg per day for women and more than 400mg per day for men, while optimum daily amounts are closer to 500 to 700 mg per day – yet studies show that after over a century of steadily decreasing magnesium intake, today over 8 out of 10 people do not take enough daily magnesium for even the minimum daily amounts recommended. Progressive decline of dietary magnesium consumption since 1900: Years Studied Magnesium intake in mg/day 1900-08 475-5001909-13 415-4351925-29 385-3981935-39 360-3751947-49 358-3701957-59 340-3601965-76 300-3401978-85 225-3181990-2002 175-225 (Magnesium Trace Elements 10: 162-28) Following is a list of some of the most magnesium rich dietary foods, including normal serving sizes and calories: Pumpkin and squash seed kernels, roasted – 1 oz contains 151 mg of magnesium and 148 calories; Brazil nuts – 1 oz contains 107 mg of magnesium and 186 calories; Bran ready-to-eat cereal (100%), – ~1 oz contains 103 mg of magnesium and 74 calories Halibut, cooked – 3 oz contains 151 mg of magnesium and 148 calories• Quinoa, dry – 1/4 cup contains 89 mg of magnesium and 159 calories• Spinach, canned – 1/2 cup contains 81 mg of magnesium and 25 calories; Almonds – 1 oz contains 78 mg of magnesium and 164 calories; Spinach, cooked from fresh – 1/2 cup contains 78 mg of magnesium and 20 calories• Buckwheat flour – 1/4 cup contains 75 mg of magnesium and 101 calories• Soybeans, mature, cooked – 1/2 cup contains 74 mg of magnesium and 149 calories• Pine nuts, dried – 1 oz contains 71 mg of magnesium and 191 calories• Mixed nuts, oil roasted, with peanuts – 1 oz contains 67 mg of magnesium and 175 calories; White beans, canned – 1/2 cup contains 67 mg of magnesium and 154 calories Pollock, walleye, cooked – 3 oz contains 62 mg of magnesium and 96 calories Black beans