MAGNIFICENT MAGNESIUM: WHY IT’S SO GOOD FOR YOUR BODY

Magnesium is essential for the proper functioning of many of our body’s processes, including those performed by muscles, nerves and blood. Yet many of us are not getting enough of this important mineral.

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Magnesium is a mineral which, like calcium, is primarily associated with healthy bones. Approximately 60 percent of the magnesium in our bodies is found in our bones, but aside from strengthening our bones and teeth, magnesium is needed by every cell in the body because it acts as a helper molecule (called a cofactor) to enable our enzymes to do amazing things like:

• Produce energy by converting food into energy.
• Build protein by creating new protein from amino acids.
• Maintain our genes by helping to create and repair DNA and RNA.
• Mobilise our muscles by helping us tighten and relax muscles efficiently for movement.
• Regulate our nervous system by assisting the neurotransmitters, which send messages between our brains and nerves.

HELPS FIGHT DEPRESSION
Studies are ongoing, but it has been shown that people with low levels of magnesium are at greater risk of developing depression. In studies of people suffering from depression, magnesium supplementation decreased symptoms of depression and anxiety.

HELPS PREVENT MIGRAINE HEADACHES
Low levels of magnesium have been recorded in some migraine sufferers. According to Pretoria-based general practitioner, Dr Billy Marišane, taking supplements and eating magnesium-rich foods may help prevent and treat migraine.

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HELPS REGULATE BLOOD SUGAR LEVELS
People with type 2 diabetes may be deficient in magnesium – one study found 48 percent had low magnesium levels, which could have contributed to their inability to regulate insulin effectively.

On the other hand, it was evident that magnesium enhanced insulin sensitivity, which is an important factor in controlling blood sugar levels. However, Dr Marišane adds that it doesn’t help to take extra magnesium if you don’t need it, even if you have diabetes.



GOOD FOR HEART HEALTH
Magnesium assists in regulating the rhythm of the heart. Although researchers are cautious about making claims, studies have shown that when magnesium levels are in the normal range, they do have a protective effect on the heart. Different studies showed less risk of coronary heart disease, stroke and heart failure in people with higher versus lower magnesium levels. The risk of myocardial infarction (heart attack) was 39 percent lower in women with the highest levels in a study of nearly 90 000 nurses monitored over 28 years.

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BETTER SLEEP
‘Magnesium is also known as a natural way to promote better sleep,’ says Dr Marišane. ‘Its effect on neurotransmitters related to sleep helps us relax.’ As a result, it has been shown to improve sleep quality and reduce the time it takes people to fall asleep.

EXAMPLES OF FOOD THAT ARE RICH IN MAGNESIUM
Magnesium-rich foods provide extra health benefits due to their antioxidant and anti-inflammatory properties. Here are a few examples to incorporate into your diet.

• Nuts and seeds: examples include almonds, cashews, peanuts, flaxseeds and pumpkin seeds.
• Whole wheat and other whole grains: always choose whole-wheat bread instead of white. And try quinoa, a gluten-free alternative to wheat.
• Avocado: these fruits are rich in magnesium as well as healthy fats.
• Beans: all beans contain magnesium, but black beans contain the highest amount. Half a cup = 60mg, which is 15 percent of the recommended daily intake (RDI).
• Spinach and other leafy greens: 1 cup cooked spinach = 157mg which amounts to 39 percent of the RDI.
• Dark chocolate: 28g = 16 percent of the RDI.

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