If there is one mineral we have all been hearing a lot more these days, it’s Magnesium and there’s a reason for that. Magnesium is good for body builders. It plays a role in more than 300 biochemical reactions in human body, most of them relate with muscle developing and protein synthesis.
Americans don’t consume enough magnesium. The thing to worry is, you can’t find magnesium in modern diet. Modern Technologies in agriculture has literally made magnesium and others nutrients invisible from our food.
In this article, we will find out the magic of magnesium & how it benefits human body.
Parathyroid Hormone, Vitamin D…And Atherosclerosis?
Magnesium is closely associated with insulin sensitivity and because of this; it is popular as mineral of glucose control. Deficiency of magnesium can make you suffer with type-2 diabetes. Some Studies have shown that, in cases of rats, magnesium fount to be preventing diabetes.
Magnesium seems to affect blood glucose and insulin directly, as high blood glucose and insulin levels reduce magnesium status whereas low magnesium status will not control blood glucose effectively which in turn will also lowers magnesium status.
In some cases, where trails were taken on healthy volunteers, it is found that volunteers who were on a low-magnesium diet for only four weeks have 25% decrease in their insulin sensitivity. It means deficiency of magnesium can lead to insulin resistance.
Magnesium supplementation in some cases has resulted in increasing insulin sensitivity in insulin-resistant subjects.
Let’s have a look at a few of these studies and find out the hidden qualities of magnesium.
• “A study in which 16-week trial with type-2 diabetics concluded that magnesium supplementation improved body’s fasting glucose levels, insulin sensitivity, and HbA1c levels. HbA1c levels were improved by 22%, which is an incredible number. That would take a diabetic with an HbA1c level of 8% (not good) down to 6.2% (very good) in only four months.”
• “A study on magnesium supplementation in insulin resistant but non-diabetic volunteers who had low blood levels of magnesium showed incredible results after only 16 weeks. Participants reduced their insulin resistance by 43% and fasting insulin by 32%, suggesting that their magnesium deficiency may have been one of the main reasons why they were insulin resistant in the first place.”
Magnesium supplementation can help in decreasing total cholesterol, triglycerides & LDL. But it can improve subject’s blood lipid and can increase HDL as well.
What about Magnesium and Cardiovascular Disease?
Some recent studies have shown that deficiency of magnesium boosts LDL levels in human body. It also increases inflammation, endothelial dysfunction & oxidative stress, which is not good for human body at all.
Magnesium supplementation does exactly opposite to Deficiency of magnesium do.
Enough Already! Where Do I Get Me Some Magnesium?
The best natural sources of magnesium are fish, potatoes, nuts, seeds, banana, beans, leafy greens, whole grains, oats, and some fruits and vegetables.
Dark leafy greens (Spinach has 157 mg in 1 cup cooked)
Parsnips: 45 mg per 1 cup
Squash 43 mg/1 cup cooked summer squash
Potatoes 57 mg per 1 baked potato
Tomatoes 58 mg per 1 cup canned
Banana 40 mg per 1 cup
Unrefined Whole Grains
Barley: 158 mg per 1 cup uncooked
Bulgur: 230 mg per 1 cup uncooked
Oats 63 mg per 1 cup cooked
Beans & Legumes
Black beans 120 mg per 1 cup boiled
Chickpeas 80 mg per 1 cup boiled
Lentils 70 mg per 1 cup boiled
Peanuts 50 mg per 1 ounce
Nuts & Seeds
Pumpkin seeds 98 mg per 1 cup
Almonds: 80 mg per 1 ounce
Cashews 75 mg per 1 ounce
Halibut 90 mg per 3 oz cooked
Quantity & Quality of magnesium in a food is completely depends on soil quality. If you are looking for foods with enough magnesium then foods from organic or sustainable farm can end your search.
Now you know everything about magnesium & its qualities, it’s the time to start getting more of it!
Magnesium is necessary for proper bone metabolism, insulin sensitivity, vitamin D metabolism, parathyroid function, glucose tolerance and blood lipid levels. It helps in preventing atherosclerosis. It also takes you out of stress.
Consuming foods having magnesium along with proper supplementation will provide you with more health benefits.