Magnesium is a macro mineral that is essential for overall health. Most of the magnesium contained in the bones and muscles. While the rest are scattered throughout the cell and body fluids.
The body can not produce magnesium itself, so we need to meet the need of magnesium from food. At the advanced level, magnesium deficiency can result in convulsions, muscle weakness, muscle cramps, increased heart rate, weakening of bones, headaches and high blood pressure.
Magnesium to relax the muscles
Magnesium is an essential mineral for healthy nerves and muscles. Magnesium is a mineral known as soothing as it can make all the nerves to relax. Especially for those who like to do weight training.
Magnesium works as a barrier and prevents calcium to reach into nerve cells quickly. Excess calcium can attack nerve cells and causes our nervous system overreacts.
Visit: visual impact muscle building review pdf
By blocking calcium, magnesium helps relax the nerves. When nerve cells act excessively, it can cause seizures, muscle cramps, muscle tension, muscle pain and muscle fatigue.
Lowering High Blood Pressure
Besides beneficial for the muscles and nerves, magnesium also plays an important role in the treatment and prevention of diseases such as high blood pressure. In a meta analysis of 23 studies involving 1,173 patients on the benefits of magnesium, known to those who take supplements of magnesium decreased systolic blood pressure of about 3-4 mmHg and 2-3 mmHg diastolic.
Although the decline was not large but the decrease was significant enough to reduce the risk of heart disease and stroke.
Magnesium improve lung function and relieve asthma attacks to facilitate the widening of the bronchi and the relaxation of smooth muscles that make up the respiratory tract. Thus, the constriction of the airways can be prevented.
In addition, magnesium can prevent airway inflammation by inhibiting cholinergic transmission or prostacyclin production and T-lymphocyte cells that can prevent inflammation of the airways.
According to a study conducted by researchers from the University of North Carolina-Chapel Hill, published in the journal Diabetes Care, noted that consumption of a diet high in magnesium can significantly reduce the risk of developing type 2 diabetes.
Magnesium plays a role in improving insulin sensitivity, reducing systemic inflammation, and ultimately reduce the risk of diabetes.
"Increasing intake of magnesium may be important for improving insulin sensitivity, reducing systemic inflammation, and reduce the risk of diabetes," the researchers wrote.
Magnesium source of food
Source foods that contain a lot of magnesium include tofu, whole grains, green leafy vegetables, wheat bran, brazil nuts, soy flour, almonds, cashew nuts, pumpkin and pumpkin seeds, pine nuts and black walnuts.
Other good food sources include beans, whole wheat flour, wheat flour, spinach, pistachio nuts, cereal, oatmeal, bananas and baked potato (with skin), chocolate and cocoa powder. Most of the plants, herbs and seaweed such as agar-agar seaweed, coriander, celery seed, sage, dried mustard, basil, cocoa powder, fennel seeds, cumin seeds, tarragon, marjoram, poppy seeds also provide magnesium.
Magnesium is available in various forms, but the forms are recommended include magnesium citrate, magnesium gluconate and magnesium lactate, all of which are easily absorbed by the body than other forms.
Monday, November 9, 2015 Campuran