In a study conducted at the university of San Paulo the blood sugar and magnesium levels of 51 patients were monitored. It was found the 77% of the patients had a magnesium deficiency. Why is this important? The study also showed that the lower the levels of magnesium, the higher the blood glucose levels were. This in turn leads to complications of diabetes including but not limited to KIDNEY disease.
Magnesium plays an important role in the functioning of insulin receptors in our cells, per study noted in the journal of clinical nutrition.
I take a magnesium supplement and you can also purchase a calcium/magnesium formula, and so should you.
LINK to the role of magnesium
Magnesium benefits for the heartMagnesium is a crucial mineral in your body since it facilitates the following functions:
- It improves the delivery of oxygen to heart cells, making the heart stronger.
- Magnesium is necessary for the calcium pump to work properly, which helps regulate blood pressure.
- Magnesium relaxes and dilates smooth muscles, allowing blood to flow more freely.
- Is one of the most important minerals for the prevention and reversal of insulin resistance, an underlying cause of high blood pressure.
- Magnesium facilitates the transmission of stimuli to the nerves; this causes the heart to keep regular beats. For example, in the case of irregularities in the cardiac rhythm, magnesium is needed to get the heart back to a normal frequency.
- Because it helps to maintain the blood flowing smoothly, it prevents the formation of blood clots.
- Heart weakness
- Irregularities in the cardiac rhythm.
What are the foods high in magnesium?Although not complete by any means, since most natural foods have some content of magnesium, the table below shows those foods that have a higher content of this mineral.
|Fruits||Kiwis, raspberries, watermelons, strawberries|
|Vegetables||Swiss chard, spinach, summer squash, mustard greens, broccoli, cucumbers, celery, collard greens, green beans, kale, tomatoes, beets, Brussels sprouts, green peas, eggplant, asparagus, cauliflower, cabbage, carrots,|
|Fish||Halibut, salmon, scallops, tuna, shrimp|
|Dry beans||Black beans, soybeans, navy beans, pinto beans, lima beans, kidney beans,|
|Grains||Quinoa, buckwheat, spelt, brown rice, wheat, bulgur, oats, millet, rye,|
|Nuts and seeds||Almonds, cashews, flaxseeds,|
What lowers your level of magnesium?Magnesium doesn’t have it too easy nowadays because when you eat a diet high in processed foods and low in fruits and vegetables you create a magnesium deficiency. The following foods leach out magnesium from your body:
- Foods high in salt favor the elimination of magnesium.
- Too much fat prevents magnesium from be absorbed in the intestine.
- Cokes and drinks rich in phosphates lower the absorption of magnesium.
- Alcohol causes you to eliminate about 50 mg of magnesium through your kidneys.
- If you practice sports, you need to drink water with at least 100 mg per liter.
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