Ongoing research indicates that there are many anti-inflammatory benefits of magnesium. This article examines the important role magnesium plays in our overall health.
Healthline reports that about 50% of people studied in the U.S. and Europe had insufficient daily magnesium levels. The connection between insufficient magnesium intake and health problems linked to inflammation is well documented and includes the development of type 2 diabetes, depression, colorectal cancer, hypertension and heart disease.
The Link Between Magnesium and Inflammation
National Center for Biotechnology Information (NCBI) cited numerous studies that conclude that magnesium deficiency can induce inflammation or worsen inflammatory stress that is already present. The health conditions associated with inflammation that earn the most attention are metabolic syndrome, cardiovascular disease, hypertension and diabetes.
The Preventative Benefits of Magnesium in Connection to Chronic Diseases
Times Now reports that eating 100 mg of magnesium daily from magnesium-rich foods can reduce your risk of developing diabetes by as much as 15%. Interestingly enough, one study revealed that magnesium supplements also improved blood sugar levels even in people with healthy insulin levels.
Today’s Geriatric Medicine reports that magnesium is an affordable, relatively risk-free treatment for heart disease. Using supplements or food to get enough of this beneficial mineral can prevent or treat heart disease.
It is important to understand the relationship between magnesium and how it influences the heart to fully grasp the anti-inflammatory benefits of magnesium. The left ventricle of the heart contains the largest concentration of magnesium in the body. This mineral regulates the amount of calcium allowed into the muscle cells responsible for heart contractions, essentially acting as a gatekeeper to prevent hyper contraction, which can cause a heart attack or angina in the worst circumstances.
High blood pressure contributes
significantly to a multitude of serious health problems. Healthline reports that a study found that participants who took 450 mg supplements of magnesium daily showed promising improvements with lower systolic and diastolic readings.
While the impact of elevated blood pressure levels usually takes years to start showing serious symptoms that compromise heart, brain, eye and kidney health, there are exceptions to that rule of thumb. It is not uncommon for people who experience high blood pressure readings to have a stroke, heart attack or kidney failure in extraordinary cases.
Symptoms of Magnesium Deficiency
Healthy people typically don’t have to worry too much about magnesium deficiencies, since the kidneys regulate the elimination of this mineral. As is true of most blanket statements, there are exceptions to this rule. People who habitually eat low levels of magnesium due to a limited diet may find that they are deficient.
There are certain signs that signal a possible deficit.
- Nausea
- Loss of appetite
- Weakness
- Muscle cramps
- Tingling
- Fatigue
- Abnormal heart rhythms
- Numbness
- Vomiting
National Institutes of Health identifies certain high-risk groups who are more prone to this health problem. Chronic alcoholics, people suffering from gastrointestinal diseases, older adults and type 2 diabetes patients are all more likely to suffer from magnesium deficits that can cause the symptoms listed above. Additionally, certain medications can also cause magnesium deficiencies.
Recommended Magnesium Food Sources
Getting the recommended daily intake (RDI) of 400 mg of magnesium is not always easy unless you know what foods you should be including to your diet. Below are foods sure to put you on the road to reaching that goal and enjoying the anti-inflammatory benefits of magnesium.
- Avocados
- Brazil nuts, almonds, cashews
- Legumes
- Dark chocolate
- Chia seeds, pumpkin seeds
- Quinoa
- Leafy greens
- Bananas
- Fatty fish
Summary
There is no reason why you can’t get the anti-inflammatory benefits of magnesium through nutrition and supplements. Magnesium can prevent and treat heart, brain, kidney and mental health issues such as depression.
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