Magnesium: benefits and sources скачать в хорошем качестве

Magnesium: benefits and sources

Hi! I'm Stelios Pantazis. I'm a doctor and I specialize in medical nutrition and metabolic disorders. Today, we're talking about magnesium and its benefits for our health. After telling you the benefits, I'll suggest some sources of magnesium, namely foods that are particularly rich in magnesium, which you should include in your diet or eat more of, if you already consume them. Magnesium participates in hundreds of biochemical processes in our body. Magnesium is the fourth most abundant inorganic element in our body and 60% of the magnesium in our body is in our bones. Magnesium participates in many biological processes, such as the production of energy, the composition of proteins, the repair of our genetic material, the proper function of our muscles and our nervous system. Magnesium improves our sport performance. When we exercise, we need 10-20% more magnesium, because it helps glucose enter the muscles, so that they can work. Athletes often take magnesium, because it improves their performance. But we all need it. Magnesium improves our mood. If there's one inorganic molecule that improves the mood, it's magnesium. The low intake of magnesium is associated with increased risk of depression, while some studies have shown that the administration of magnesium in tablets helps in the treatment of depression. Magnesium helps in the treatment of diabetes mellitus. Magnesium plays an extremely important role in the carbohydrate metabolism in our body and its deficiency increases the risk of diabetes. Many studies have also shown that magnesium, mainly from foods, helps in the treatment of diabetes mellitus. Magnesium lowers blood pressure. Magnesium inside the vessels acts similarly to antihypertensive drugs, the classes of calcium channel blockers, such as Norvasc. Its antihypertensive action is rather impressive and quick and the good thing is that it appears only in people with hypertension, while in people not suffering from hypertension, it doesn't cause hypotension. This is useful, if you don't suffer from hypertension and you want to take magnesium for its other benefits. Magnesium has anti-inflammatory action. Chronic inflammation makes us prematurely old. Magnesium can help here too. Studies have been carried out both on natural magnesium in foods and on magnesium supplements, and they have shown that certain inflammatory markers drop significantly. Magnesium can help with migraines. Magnesium can help both in the prevention and in the treatment of migraines. A study has shown than only one dose of 1 gr of magnesium stopped a migraine attack in some cases. If someone suffers from migraines, it's worth trying magnesium to find out if their migraine attacks reduce or stop with the administration of 1 gr of magnesium. Studies have also been carried out where magnesium is administered daily and they have shown that it may reduce the chances of migraine attacks. Taking its great safety into account, it's worth a try. Magnesium helps with insulin resistance. It is estimated that at least half of us have insulin resistance or hyperinsulinemia or increased insulin, namely a condition where insulin is increased in our blood or it increases abruptly after a meal. Since insulin is a hormone that sends the brain a message to produce fat, this condition is associated with difficulty losing weight and the accumulation of fat in the belly, which is the worst for our health. In fact, increased insulin leads to magnesium removal through urine, making things worse and leading to a vicious cycle. The vicious cycle can be broken by consuming foods rich in magnesium, which is the ideal, or at least magnesium supplements. Magnesium will help in the reversal of hyperinsulinemia. Magnesium helps in the treatment of the premenstrual syndrome. Studies have even shown that magnesium helps in the treatment of the symptoms of the premenstrual syndrome, such as fluid retention, mood swings, abdominal cramps etc. Magnesium is very affordable and safe. Many foods, which I'll mention later, contain magnesium, but even if you choose to take it in a supplement, you should know that it's safe and very affordable. There are many forms of magnesium. Some of them are better than others, and you'll notice it from the difference in their cost. However, I'm not sure that the more expensive forms are worth the money. The standard dosage is 300-600 mg/day in 2-3 doses. Although magnesium is very important and useful to our health, according to studies, only 50% of the people take enough of it. Therefore, we should eat foods rich in magnesium, in order to enjoy all these benefits. It's easy to remember where magnesium is abundant, because it's the inorganic component of chlorophyll, and chlorophyll is green. Therefore, every green food is surely rich in magnesium. Obviously, green leafy vegetables are particularly rich in chlorophyll,