![Picture](/uploads/2/8/8/8/28889431/4161115.jpg?250)
Since the turn of last century, our depleted soils, processed foods and fast food diet lifestyles have led to a steady increase in mineral deficiencies. Nowhere is this more true than in Magnesium.
When we get too low on oxygen, water or food, the consequences are serious. Yet, we often don`t realize the consequences of magnesium deficiency. The improper use of magnesium among health professionals and the population in general, is deeply responsible for many of the failures encountered daily in treating chronic health conditions nationwide.
Magnesium helps your body synthesize DNA, RNA and the antioxidant glutathione. It is actively involved in transporting calcium and potassium ions across cell membranes. Through its role in electrolyte transport systems, magnesium influences bodily functions such as heart rhythm, muscle contraction and the conduction of nerve impulses. The mineral is also essential for healthy bone structure, energy production, glycolysis and oxidative phosphorylation. Meeting the daily requirements for magnesium -- which is between 400 milligrams to 420 milligrams for men and 310 milligrams to 320 milligrams for women -- through diet can offer many benefits to your health.
Other benefits include, help with the following, you will notice that most of the symptoms below are all signs of possible magnesium deficiency.
Insomnia
Sleep-disorders
Fatigue
Body-tension
Headaches
Heart-disorders
Low energy
High Blood Pressure
PMS
Muscle tension
Backaches
Constipation
Kidney stones
Osteoporosis
Accelerated aging
Depression
Irregular-heartbeat
Anxiety
Muscle cramps
Spasms Irritability
Drinking water can be surprisingly rich in magnesium, but the magnesium content of water varies dramatically. Generally speaking, water that is allowed to percolate through magnesium-rich soil and rock can pick up a large amount of magnesium.
Dietary Sources of Magnesium by Standard Serving Size - Including 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
Cashews, dry roasted - 1 oz contains 74 mg of magnesium and 163 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, cooked - 1/2 cup contains 60 mg of magnesium and 114 calories
Bulgur, dry - 1/4 cup contains 57 mg of magnesium and 120 calories
Oat bran, raw - 1/4 cup contains 55 mg of magnesium and 58 calories
Soybeans, green, cooked - 1/2 cup contains 54 mg of magnesium and 127 calories
Tuna, yellowfin, cooked - 3 oz contains 54 mg of magnesium and 118 calories
Artichokes (hearts), cooked - 1/2 cup contains 50 mg of magnesium and 42 calories
Peanuts, dry roasted - 1 oz contains 50 mg of magnesium and 166 calories
Lima beans, baby, cooked from frozen - 1/2 cup contains 50 mg of magnesium and 95 calories
Beet greens, cooked - 1/2 cup contains 49 mg of magnesium and 19 calories
Navy beans, cooked - 1/2 cup contains 48 mg of magnesium and 127 calories
Tofu, firm, prepared with nigaria (a) - 1/2 cup contains 47 mg of magnesium and 88 calories
Okra, cooked from frozen - 1/2 cup contains 47 mg of magnesium and 26 calories
Soy beverage - 1 cup contains 47 mg of magnesium and 127 calories
Cowpeas, cooked - 1/2 cup contains 46 mg of magnesium and 100 calories
Hazelnuts - 1 oz contains 46 mg of magnesium and 178 calories
Oat bran muffin - 1 oz contains 45 mg of magnesium and 77 calories
Great northern beans, cooked - 1/2 cup contains 44 mg of magnesium and 104 calories
Oat bran, cooked - 1/2 cup contains 44 mg of magnesium and 44 calories
Buckwheat groats, roasted, cooked - 1/2 cup contains 43 mg of magnesium and 78 calories
Brown rice, cooked - 1/2 cup contains 42 mg of magnesium and 108 calories
The best sources of magnesium come from eating some of these foods in their raw form, so try and add these foods to your daily diet, if you don't think that you are getting enough of this valuable mineral in your diet, then look at mineral supplements to help you maintain your RDA.
Remember You are what you eat...
When we get too low on oxygen, water or food, the consequences are serious. Yet, we often don`t realize the consequences of magnesium deficiency. The improper use of magnesium among health professionals and the population in general, is deeply responsible for many of the failures encountered daily in treating chronic health conditions nationwide.
Magnesium helps your body synthesize DNA, RNA and the antioxidant glutathione. It is actively involved in transporting calcium and potassium ions across cell membranes. Through its role in electrolyte transport systems, magnesium influences bodily functions such as heart rhythm, muscle contraction and the conduction of nerve impulses. The mineral is also essential for healthy bone structure, energy production, glycolysis and oxidative phosphorylation. Meeting the daily requirements for magnesium -- which is between 400 milligrams to 420 milligrams for men and 310 milligrams to 320 milligrams for women -- through diet can offer many benefits to your health.
Other benefits include, help with the following, you will notice that most of the symptoms below are all signs of possible magnesium deficiency.
Insomnia
Sleep-disorders
Fatigue
Body-tension
Headaches
Heart-disorders
Low energy
High Blood Pressure
PMS
Muscle tension
Backaches
Constipation
Kidney stones
Osteoporosis
Accelerated aging
Depression
Irregular-heartbeat
Anxiety
Muscle cramps
Spasms Irritability
Drinking water can be surprisingly rich in magnesium, but the magnesium content of water varies dramatically. Generally speaking, water that is allowed to percolate through magnesium-rich soil and rock can pick up a large amount of magnesium.
Dietary Sources of Magnesium by Standard Serving Size - Including 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
Cashews, dry roasted - 1 oz contains 74 mg of magnesium and 163 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, cooked - 1/2 cup contains 60 mg of magnesium and 114 calories
Bulgur, dry - 1/4 cup contains 57 mg of magnesium and 120 calories
Oat bran, raw - 1/4 cup contains 55 mg of magnesium and 58 calories
Soybeans, green, cooked - 1/2 cup contains 54 mg of magnesium and 127 calories
Tuna, yellowfin, cooked - 3 oz contains 54 mg of magnesium and 118 calories
Artichokes (hearts), cooked - 1/2 cup contains 50 mg of magnesium and 42 calories
Peanuts, dry roasted - 1 oz contains 50 mg of magnesium and 166 calories
Lima beans, baby, cooked from frozen - 1/2 cup contains 50 mg of magnesium and 95 calories
Beet greens, cooked - 1/2 cup contains 49 mg of magnesium and 19 calories
Navy beans, cooked - 1/2 cup contains 48 mg of magnesium and 127 calories
Tofu, firm, prepared with nigaria (a) - 1/2 cup contains 47 mg of magnesium and 88 calories
Okra, cooked from frozen - 1/2 cup contains 47 mg of magnesium and 26 calories
Soy beverage - 1 cup contains 47 mg of magnesium and 127 calories
Cowpeas, cooked - 1/2 cup contains 46 mg of magnesium and 100 calories
Hazelnuts - 1 oz contains 46 mg of magnesium and 178 calories
Oat bran muffin - 1 oz contains 45 mg of magnesium and 77 calories
Great northern beans, cooked - 1/2 cup contains 44 mg of magnesium and 104 calories
Oat bran, cooked - 1/2 cup contains 44 mg of magnesium and 44 calories
Buckwheat groats, roasted, cooked - 1/2 cup contains 43 mg of magnesium and 78 calories
Brown rice, cooked - 1/2 cup contains 42 mg of magnesium and 108 calories
The best sources of magnesium come from eating some of these foods in their raw form, so try and add these foods to your daily diet, if you don't think that you are getting enough of this valuable mineral in your diet, then look at mineral supplements to help you maintain your RDA.
Remember You are what you eat...