Magnesium Manifesto

Did you know the role of Magnesium in your body ?

By the end of last year, I was consistently suffering from cramps and odd neuro sensations in both my legs, a rise in blood pressure and sleeplessness. In fact my sleep hours reduced to two to four hours – a serious cause of worry because lack of proper sleep tends to increase BP and other dysfunctionalities.

It was a passing mention to my physician that made her prescribe Magnesium supplements which led to overall improvement in my physical condition. She also advised me to take walnuts not more than two a day, some munakkas and little portions of dark chocolate – all rich sources of magnesium – however, with a caveat to keep a check on body weight.

It’s strange that we don’t know what’s happening inside our bodies till symptoms surface. I did not know the importance of Magnesium in human bodies till I suffered its  deficiency or hypomagnesemia. Checking on the net I found that the symptoms often go unnoticed until levels are quite low.

The symptoms of Magnesium deficiency include muscle cramps/twitches/spasms, muscular weakness, overall fatigue, numbness or tingling sensations (pins and needles) in the hands, feet or face, irregular heartbeats or arrhythmia, heart palpitation, high blood pressure, poor sleep, loss of appetite, nausea, headaches/migraines, anxiety and in severe cases weakened bones, (osteoporosis), severe electrolyte (sodium and potassium) imbalance causing delirium or seizures.

Required quantity (per day) of Magnesium in our body varies with age:

Adult Men (19–30): 400 mg
Adult Men (31+): 420 mg
Adult Women (19–30): 310 mg
Adult Women (31+): 320 mg
Pregnant Women: 350–400 mg
Breastfeeding Women: 310–360 mg
Children & Teens: Requirements range from 80 mg for young children (1-3 years) to higher amounts for teenagers.

Magnesium is found in a wide variety of plant and animal foods, especially green leafy vegetables, nuts, seeds, legumes, and whole grains. Top sources include pumpkin seeds, chia seeds, spinach, cashews, almonds, flaxseeds, black beans, edamame, and dark chocolate.

Generally  foods containing dietary fiber are good sources of magnesium. Other nutrition sources are tofu, soy milk, lentils, peanuts, brown rice, quinoa, oatmeal, whole wheat, avocado, salmon, potatoes with skin and bananas.

The quantity of Magnesium available in various food sources are :

Pumpkin Seeds (156mg/1oz)

Chia Seeds (111mg/1oz)

Almonds (80mg/1oz)

Cashews (74mg/1oz)

Peanuts (48mg/30g)

Spinach Cooked (78mg/½ cup)

Swiss Chard (75mg/½ cup)

Beet Greens (98mg/cup)

Black Beans (120mg/cup)

Edamame (100mg/cup)

Dark Chocolate 70-85% (64mg/1oz)

Quinoa (118mg/cup)

Brown Rice (72mg/½ cup)

Avocado (58mg/whole)

Salmon (30mg/100g)

Milk (28mg/1 cup)

Chicken Breast (24mg/80g)

But excess of anything is also not desirable. Excess magnesium or hypermagnesemia usually results from kidney dysfunction (when kidneys are not able to flush out excess magnesium) or excessive supplement intake causing symptoms like nausea, hypotension (low blood pressure), diarrhea, confusion, and muscle weakness. Severe cases can lead to respiratory paralysis, dangerous heart rhythm changes (arrhythmia), coma or cardiac arrest.

So, a regular check on Magnesium in the body and topping it up with dietary supplements, if falling below requisite level, is a must.

But please consult your physician first.

This post is only for general awareness.

TC

(All information and pic sourced through net)