The Need for Magnesium — with Supplemental Food List

16 Signs That Say You May Be Magnesium Deficient & What To Do About It

by Mark DeNicola

Yesterday marked the third time in the last month that I had overheard someone being diagnosed with a magnesium deficiency. The interesting thing is that in all three scenarios (my own included) the symptoms that each individual was exhibiting to prove the deficiency were completely different from one another. Needless to say, this made me curious and led me down a bit of a rabbit hole in further understanding what exactly magnesium is and how it plays a role in our overall health.

What Is Magnesium?

Magnesium is a mineral that is essential to the body for maintaining normal muscle and nerve function. It is involved in over 300 metabolic processes in your body and plays a key role in keeping a healthy immune system, maintaining heart rhythm and building strong bones.(2) Naturally magnesium can be found in a number of seeds (i.e., pumpkin and sunflower), nuts (i.e., almonds and cashews), and even in spinach which packs an average of 79 mg of magnesium per 100 gram serving.

The daily recommended intake of magnesium ranges from 400 to 420 mg in men, 310 to 360 mg in women and 80 to 240 mg in children all depending on age. It is also suggested that when pregnant, women increase their magnesium intake to between 350 and 400 mg depending on the age at which they are pregnant.(1)

Signs That You May Be Deficient

In my case, a magnesium deficiency was identified through the panic and anxiety that I was working through earlier this year. The most prominent time that I would find myself struggling with panic and/or anxiety was at night, the magnesium helped my body to regulate and distribute melatonin more effectively allowing me to get a better night’s sleep. (You can read about some of the other things that have helped me overcome this by clicking HERE)

Here are 16 magnesium deficiency symptoms that Natural Society comprised in an article released in April of last year:

• Calcium deficiency
• Poor heart health
• Weakness
• Muscle cramps
• Tremors
• Nausea
• Anxiety
• High blood pressure
• Type II diabetes
• Respiratory illness
• Dizziness
• Fatigue
• Potassium deficiency
• Difficulty swallowing
• Poor memory
• Confusion

Sources Of Magnesium

In addition to the seeds, nuts and spinach that I mentioned above, magnesium can also be found in potatoes, tempeh, quinoa and most beans -including black, lima and navy.(4) Like all essential vitamins and minerals, getting an adequate amount of magnesium daily may sound tedious or difficult to incorporate, but it is only as difficult as we choose to make it. The more we hold on to a particular lifestyle or way of eating the more we limit ourselves to habits that feel comfortable on the surface but may be taking a toll on our body. Look out for any of the symptoms listed above and even explore the world of supplements if that is easier for you to incorporate. Based on a recommendation, I incorporated magnesium into my life by taking Ankh Rah's high quality moringa leaf powder.

SOURCES:
(1) http://naturalsociety.com/16-magnesium-deficiency-symptoms-signs-low-levels/
(2) http://www.collective-evolution.com/2012/10/30/11-ways-magnesium-helps-your-mind-body/(3) http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-magnesium(4) http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Minerals/Food-Sources-of-Magnesium.aspx 

The news has been abuzz with magnesium lately, and for good reason. According to recent research, magnesium is an essential mineral which plays several key roles in our bodies.

• Several of our organs, especially our heart, muscles, and kidneys, require magnesium to function.
• Magnesium regulates muscle and nerve function, blood glucose control, blood pressure, and calcium levels.
• It decreases the risk of developing diabetes, the symptoms of PMS, and the symptoms of migraines.
• Magnesium helps with depression and anxiety, muscle cramps, constipation, kidney stones, osteoporosis, insomnia, fibromyalgia, and asthma.
• It is also vitally important for energy production, nerve impulse conduction, muscle contraction, normal heart rhythm, the makeup of teeth and bones, enzyme systems and functions, and the utilization of fats and carbohydrates

In the words of Dr. Norman Shealy,

“Every known illness is associated with a magnesium deficiency… magnesium is the most critical mineral required for electrical stability of every cell in the body. A magnesium deficiency may be responsible for more diseases than any other nutrient.”

Study after study after study shows that your health relies significantly on the presence of magnesium in your body. Magnesium aids in the prevention of the development of type 2 diabetes, the rapid recovery from depression, the risk of cardiovascular diseases… the list goes on.

Magnesium Deficiency

Every system and function in our body depends on magnesium, but many things can deplete our magnesium levels — from something as simple as vomiting or diarrhea to more serious medical conditions like diabetes, pancreatitis, hyperthyroidism, and kidney disease.

Even beverages such as too much coffee, soda, or alcohol can trigger the downward spiral. If you lose too many bodily fluids during a heavy menstrual period or through excessive sweating, your magnesium levels are a bit lower than preferable.

Stress is another big way to deplete your magnesium stores. According to Dr. Carolyn Dean, author of The Magnesium Miracle:

The scenario that I like to talk about is very basic. You’re under massive stress. Massive stress means you’re losing magnesium. You’re burning magnesium out of your body, because it helps support your adrenal glands. It helps keep you away from anxiety and depression. It helps relax your muscles.

If you’re all tight and stressed, your magnesium is being lost, [which makes] the muscles of your blood vessels tighten. That tightness is going to cause increased blood pressure…

Symptoms of Magnesium Deficiency

We haven’t gotten to the big question yet, though — how do you know you suffer from a magnesium deficiency? All of the symptoms below can be attributed to low stores of magnesium in your body:

• muscle twitches, muscle spasm and weakness, restless leg syndrome (RLS)
• tension in upper back, neck pain
• headaches, tension headaches, blurred vision
• sleep disorders, insomnia
• agitation, anxiety, irritability, depression
• jitteriness, hyperactivity, panic attacks, hyperventilation
• sensitivity to noise
• loss of appetite, nausea and vomiting
• abnormal heart rhythms, heart palpitations, feeling that you can’t take a deep breath, coronary spasms, low blood pressure
• craving for salt, carbohydrates, chocolate
• drinking a lot of water but still feeling thirsty
• confusion, disorientation,
• poor nail growth
• numbness, tingling, seizures
• constipation, urinary spasms, menstrual cramps

So how can you restore your magnesium levels? Start by healing any possible gut issues (your gut health affects the absorption of minerals, including magnesium). You can also eat magnesium-rich supplemental foods that boost other health benefits related to magnesium deficiency. Let me introduce you to…

• Maca is rich in magnesium and incredibly essential for your hormonal balance.
• Cacao is the highest source of magnesium found in any food. Booyah! 
• Schisandra is a great source of magnesium, in addition to boosting mental clarity.
• Chia contains 15% more magnesium than broccoli and regulates insulin levels.
• Acerola cherry has twice as much magnesium than oranges, enhances memory, and regulates blood sugar.
• Goji berry is loaded with magnesium. It also normalizes blood pressure and blood sugar levels.
• Barley grass contains four times more magnesium than spinach, and caused significant improvements in those suffering from ulcerative colitis.
• Moringa is great for low energy and contains large amounts of magnesium.
• Spirulina is another food rich in magnesium and also reduces blood pressure and cholesterol.
• Tulsi (also known as holy basil) is abundant in magnesium and especially effective in supporting the heart.

These supplemental foods are some of the highest sources of magnesium. You can take them separately, or buy them already combined in one of my favorite nutritional drinks. But any way you do it, increasing your magnesium is essential for your health.

Also, magnesium can be absorbed through the skin — here’s a recipe for homemade magnesium lotion.

Are you magnesium deficient? What are your favorite food sources of magnesium?

http://gnowfglins.com/2014/05/20/the-need-for-magnesium/

5 Reasons You Should Eat Goji Berries Every Day

5 Reasons You Should Eat Goji Berries Every Day

Goji berries are known as one of the most nutrient-dense foods on the planet. 

They have been considered a healing food in traditional Chinese medicine for

 over 5,000 years to help eyesight,boost immune function, and promote longevity.

We should all add more goji berries to our diet. Here are five reasons you should

 eat goji berries every day:

1. They give you vitamins A, C and the B vitamins.

Goji berries are an excellent source of B vitamins such as thiamin, riboflavin, and 

niacin. They contain 500 times more vitamin C per weight than an orange and 

generally have more beta-carotene than carrots. A ¼ cup serving of goji berries

 contains 180 percent of your RDA of vitamin A and 30 percent of your RDA of 

vitamin C.

2. They’re low in calories.

Goji berries are an excellent, healthy snack choice. A ¼ cup serving of dried goji 

berries has 220calories. Since they’re nutrient-dense and sweet, those 220 

calories go a long way.

3. They’re a complete protein.

According to Kirk Bachelder in “Dried Goji Berries,” as quoted by Livestrong, 

“goji berries contain 19 amino acids, including the eight essential amino acids. 

These berries therefore are a nearly complete source of protein, providing 

13 percent more protein than weight.”

4. They’re anti-inflammatory.

Beta-sitosterol is an anti-inflammatory agent that is present in goji berries. 

It can help lower cholesterol, protect against heart disease, and promote 

sexual health. The Vegetarian Times writesthat “Beta-sitosterol has been used 

to treat everything from fibromyalgia, asthma, allergies, hair loss, chronic

fatigue syndrome, rheumatoid arthritis, and lupus. It is a plant substance similar to 

cholesterol that appears to lower cholesterol levels by limiting the amount of 

cholesterol that can enter the body.”

5. They taste great in vegan dishes.

Goji berries can be cooked into vegan dinner dishes, eaten in vegan breakfast

 bowls, or eaten dried as a snack. They’re great in muffins, raw desserts, salads, 

and energy bars. They’re often eaten dried, but they’re also available as a powder, 

juice or supplement. Try making gluten-free goji berries, goji energy bites, quinoa 

salad with figs, purslane and goji and raw vegan chocolate pudding tart with 

coconut cream and goji berries.

Goji berries are packed with antioxidants, B vitamins, iron, and they’re a complete

 protein. Add this superfood to your diet to reap its many benefits.

http://www.onegreenplanet.org/vegan-food/5-reasons-you-should

-eat-goji-berries-every-day/

Top 8 superfoods that can heal your entire body

The grocery aisles have displayed foods for decades that are nutritionally deficient. Poor soil conditions combined with seed engineering and processing have left people with poor choices. Consider these eight superfoods to get the required nutrients for optimal body function.

Aloe vera

Aloe vera has 20 minerals, 12 vitamins, 18 amino acids, 200 active plant compounds (phytonutrients), and strong antibacterial, antiviral and antifungal properties.

Aloe vera benefits include:

• Eases inflammation and arthritic pain
• Heals ulcers and a wide variety of digestive disorders and complications
• Treats candida and parasites
• Reduces heart attacks and strokes
• Helps halt growth of cancer tumors

Bee pollen

Bee pollen is a rich source of carotenoids, 22 amino acids, and enzymes. It is a also good source of B-vitamins, vitamin C and E, and over 68 minerals.

Bee pollen benefits include:

• Combats cancer, diabetes, arthritis and depression
• Promotes increased strength, stamina, endurance and energy levels
• Increases concentration and memory
• Improves fertility and enhances sexual activity
• Increases resistance to infections

Maca

Maca is a very nutrient-dense superfood and a complete source of amino acids. It also is rich in B-vitamins, vitamins C and E, and is a good source of copper, iron, potassium, calcium, magnesium, phosphorus and zinc.

Maca benefits include:

• Improves anaemia
• Reduces chronic fatigue
• Relieves stress and depression
• Improves libido and fertility
• Improves adrenal function
• Strengthens memory

Reishi

Reishi is a rich source of antioxidants. It is also a good source of B-vitamins, as well as potassium, niacin, magnesium, selenium, copper and phosphorus.

Reishi benefits include:

• Combats immune-related disorders like allergies, arthritis and cancer
• Reduces physical and mental stress
• Reduces inflammation
• Protects the liver
• Helps correct digestive disorders

Goji berries

Goji berries contain 18 amino acids, 21 trace minerals, vitamin A, B-complex, C and E, and is a superior form of antioxidants.

Goji berries benefits include:

• Significantly improves immune function
• Protects DNA
• Protects the eyes and liver
• Reduces inflammation
• Protects the heart
• Improves mood and libido

Chlorella

Chlorella is a rich source of complete protein, a potent source of chlorophyll, and rich in the entire vitamin complex. It is also an exceptional source of iron and zinc, as well as magnesium, phosphorus, calcium and potassium.

Chlorella benefits include:

• Helps detoxify biotoxins, xenobiotics and heavy metals
• Helps kill candida and yeast overgrowth
• Known cancer fighter
• Prevents and improves diabetes and insulin resistance
• Reduces pain associated with arthritis and fibromyalgia
• Helps heal and repair tissue growth
• Reduces and eliminates digestive issues

Hemp

Hemp contains 20 amino acids and is a complete source of plant protein. It is also nature's most abundant source of essential fatty acids and has a perfect 3 to 1 ratio of omega-6 to omega-3.

Hemp benefits include:

• Fortifies immune system
• Reduces inflammation
• Improves memory and prevents brain-related diseases
• Clears up skin disorders
• Helps keep digestive tract healthy and clean
• Helps prevent cancer
• Helps reduce risk of diabetes

Coconut

Coconut is an excellent source of fatty acids, including lauric and caprylic acid, which destroy bacteria, viruses and fungi. It's also a good source of B-vitamins and a great source of copper, calcium, iron, manganese, magnesium and zinc.

Coconut benefits include:

• Improves immune system function
• Helps protect against brain-related disorders
• Lowers risk of diabetes
• Reduces joint and muscle inflammation
• Strengthens liver
• Kills bacteria and parasites
• Protects against cancer and other immune-related diseases
• Eases acid reflux and promotes proper digestive function

About the author:
Derek Henry, B.Kin, is a highly revered holistic health coach and world renowned natural health blogger who created Healing the Body to help people understand the fundamental principles to exceptional health so they can overcome their own health challenges. 


http://www.naturalnews.com/045331_superfoods_healing_disease_prevention.html