Dr. Walid Abu Dahn: Natural sources of magnesium
The importance of magnesium is still not well known and many people ignore the importance of magnesium intake in the diet.
Magnesium is the fourth most abundant mineral in the body, and magnesium is very important to your health and is partially responsible for countless aspects of proper health. Approximately 50% of the total magnesium is stored in our bones, and the rest of the magnesium is mainly in the cells of body tissues and organs.
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Magnesium is a catalyst for enzymes, especially enzymes related to energy production in the body.
Magnesium helps the body absorb calcium and potassium. So, the body cannot absorb these compounds without magnesium!
There is a belief that calcium is the holy grail of building strong bones. But the reality is that calcium is only one of many minerals that the body needs.
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According to research published by Medical Studies, magnesium intake is the key to healthy bones. We’ve been instilled in our minds that calcium is the answer to avoiding weak bones, but how effective are calcium supplements?
The World Osteoporosis Association notes that food is the best source of calcium.
People who get more calcium from food do not need to take calcium supplements. However, he will still need to take a vitamin D supplement.
Too much calcium can increase the risk of kidney stones and other health problems. People want to take calcium supplements because it is a safe way to avoid osteoporosis and the fractures that result from it.
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It is now clear that the intake of this nutrient is not normal because the effect of calcium supplements is not the same as the effect of calcium we get from food sources.
Consuming dairy products such as milk and cheese to increase calcium levels is completely wrong, because pasteurization of milk creates calcium carbonate that pulls calcium from bones and other tissues, effectively causing osteoporosis.
New research shows that childhood magnesium intake is a predictor of bone density, but calcium intake at this age is unrelated.
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Many nutrients are necessary for children to have healthy bones. One of these very important minerals for bone health is magnesium. Calcium is important, but not as important as magnesium, except for children and teenagers who are deficient in calcium.
Getting enough magnesium is associated with higher bone density in both men and women. We get a 2 percent increase in bone density for every 100 mg of magnesium we consume per day.
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The ratio of calcium and magnesium should be 1:1. This ratio is the ideal ratio. If the ratio is between 1:1 and 1:2, that ratio is considered sufficient (for example, 800 mg of calcium versus 400 mg of magnesium). Unfortunately, today’s modern diet contains ten times more calcium than magnesium.
You can take magnesium on an empty stomach or with meals. You can also add epsom salt or magnesium to your bath. Epsom salt is magnesium sulfate-WR. This type of magnesium is absorbed by the body through the skin and helps replenish the body’s magnesium stores.
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This treatment can easily be carried out by lying in a bathtub after adding Epsom salt, that 2 percent of magnesium is in the blood, while the rest is in the muscles and bones, so when we do a magnesium examination, we may find that the magnesium level is good, but this does not mean that you have a good level of magnesium, because its result can only be known through a biopsy.
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Sources of natural magnesium:
The best dietary sources of magnesium are green leafy vegetables and raw nuts. Include leafy greens like spinach and whole grains that are usually staples in the average person’s diet. Some other vegetables that can be classified as sources of magnesium are tomatoes, beets, beans, kidney beans, artichokes, potatoes, flour, peanuts, wheat flour, oat bran, barley, corn and chocolate.
You can eat dairy products like yogurt as well as non-vegetarian products like fish to get magnesium. Whole wheat bread, or black bread, contains twice as much magnesium as white bread. Water also contains a high percentage of magnesium.
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Symptoms of magnesium deficiency:
Symptoms of magnesium deficiency include neck and back pain, anxiety, fatigue, migraines, muscle weakness and cramps, loss of appetite, vomiting, nausea, insomnia, irregular heartbeat, diarrhea and muscle twitching.
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One very common symptom of magnesium deficiency is chocolate cravings. Magnesium deficiency can be a major cause of diabetes, depression and menopausal symptoms.
Dr. Walid Abu Dahn