A diet rich in minerals is essential for a variety of bodily functions, including the formation of strong bones and teeth, blood , skin, and hair, promote proper nerve function and help the metabolic processes, such as converting the food we eat into energy.
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If you are eating a well-balanced diet full of whole foods, is very likely to get the minerals you need for optimal health. Magnesium-rich foods specifically include whole grains, nuts and green leafy vegetables.
Although it is the fourth most abundant mineral in the body, it is estimated that 50 to 80 percent of Americans are deficient in magnesium . This important mineral plays an essential role in the biochemical processes in the body – from proper formation of bones and teeth, relaxation of blood vessels and muscles and nerve function (including the heart), for regulating blood sugar and insulin sensitivity and the creation of adenosine triphosphate (ATP), the energy currency of your body need magnesium to thrive .
A deficiency in cellular magnesium may result in deterioration of cell metabolism and mitochondrial function. This may pave the way for more serious health problems. Scientific evidence has shown how even it is essential to heart health magnesium.
magnesium and heart
One of the major functions of magnesium is as an electrolyte, which is necessary for all the electrical activity in your body. Not having electrolytes such as magnesium prevents electrical signals from being sent or received, which keeps your heart pumping blood.
His heart simply can not function properly without enough magnesium. And the potential effects of such deficiency can lead to high blood pressure , cardiac arrhythmia, cardiovascular disease and sudden cardiac death.
The cardiovascular magnesium disease
Almost 610,000 people die of heart disease each year in the US, so is the leading cause of death for both men and women. But magnesium can significantly reduce this risk.
A systematic review and meta-analysis published in 2013 concluded that “current and magnesium intake is inversely associated with CVD risk.” In other words, the lower your magnesium intake, the greater the risk for cardiovascular disease.
The Weston A. Price Foundation , a foundation of nutrition education nonprofit, has also been found that magnesium can replace most common heart drugs:
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[M] Agnesio shines brighter on cardiovascular health. It is the only one who can fulfill the function of many common heart drugs: magnesium inhibits the formation of blood clots (such as aspirin), blood thinner (such as warfarin), calcium uptake blocks (as durgs blockers, calcium channel such as Procardia) and relaxes blood vessels (such as ACE inhibitors such as Vasotec).
magnesium and blood pressure control
uncontrolled blood pressure (hypertension) has the potential to harm or even kill. Often it referred to as the “silent murderer” because no symptoms, high blood pressure can damage the arteries, heart and other organs without even knowing it.
But Recent research found a relationship between magnesium and blood pressure management. To relax and dilate blood vessels, magnesium allows a reduction in blood pressure.
The data from 34 clinical trials involving more than 2,000 participants used doses of magnesium supplements ranging from 240 mg / d to 960 mg / day, and found that a higher intake of magnesium was associated with “healthy cuts “in blood pressure.
The lead author Dr. Yiqing Song said “Such suggestive evidence indicates that maintaining optimal magnesium status in the human body can help prevent or treat hypertension. ”
How to optimize your magnesium intake
The recommended daily intake of magnesium is different according to age and sex , but for men is 400-420 mg, and for women is 310-320 mg. It is believed that these amounts can be achieved through diet alone.
Suzanne Steinbaum, a cardiologist at the city of New York, explains why not necessarily have to take a supplement “As physicians, we need to emphasize the importance of a well balanced meal not only for the entire lowering cholesterol and benefits of sugar modulation, but to ensure an adequate amount of magnesium in the blood, “adding that” checking magnesium levels as part of a screening for heart health can become an essential part of prevention and treatment of hypertension. “
1. you can take magnesium ion which is one of the best ways to get
2. can be applied magnesium oil to the skin.
3. Take Epsom salt baths infused with magnesium.
4. Taking magnesium orally as a tea using CALM , which is a product of the fantastic evening.
or juice Eating plenty of leafy green vegetables is also beneficial. Among the highest greens in magnesium are :. Spinach, chard, turnip greens, beet greens, kale, broccoli, Brussels sprouts, kale, bok choy, romaine and
and other magnesium-rich foods include: fragments of raw cocoa and / or sugar, cocoa powder raw, avocado, seeds and nuts, oily fish, pumpkin, herbs and spices like cilantro, chives, cumin, parsley, mustard seeds, fennel, basil and clove, and fruits and berries.