Magnesium is a trace mineral that is responsible for hundreds of essential enzymatic processes throughout the body. Different research has revealed that our ancestors consumed an average of 600mg of magnesium a day. Today, the average American is consuming 200-300mg at best. Research has shown that around 50% of Americans are not reaching their DRV of magnesium of 420mg for males and 320 mg for females. One crucial role that magnesium plays is the proper absorption of Vitamin D. See, many of these vitamins and minerals are connected as if it was one big spider web, when one mineral is lacking, many other negative chain reactions can occur. It is one of a handful of minerals that make up a group known as electrolytes. Below are just a few benefits and foods that are rich in magnesium.
Benefits
1.Sleep – Magnesium plays an important role in many hormonal production sequences including melatonin. Everyone knows the benefits of melatonin but few know that magnesium has a crucial part in melatonin production. Research has shown that magnesium plays a role in many factors that improve sleep including the production of GABA, a hormone that helps in relaxation.
2. Muscle Function – As an essential pillar of the group of electrolytes, magnesium helps in preventing muscle cramps, spasms, and restless leg syndrome. The quicker the muscles can relax, the quicker post-workout acute inflammation can go down.
3. Metabolism – Research has revealed that magnesium is crucial in proper metabolic functions. First, protein synthesis is greatly aided with adequate magnesium. Second, ATP production (AKA energy) has been shown to need magnesium. Thirdly, Glycolysis requires magnesium which is the enzymatic reaction of glucose releasing energy and pyretic acid.
4. Aids in Digestion – A large part of digestion involves relaxation. Digestion is bound to go wrong if the body is attempting to while in a highly stressful state whether that is exercise induced stress or emotional stress. Magnesium also helps in neutralizing stomach acid. Without proper stomach acid, the body cannot absorb the proper nutrients that come along in the food. Lastly, magnesium helps the muscle walls in the intestines to move the stool along so that it can be properly emptied. In other words, magnesium can help greatly with constipation.
Foods
- Almonds 1/4 cup = 30% DRV
- Leafy Greens (Spinach & Chard ) = 45-50% DRV per cup
- Dark Chocolate per 1 oz = 15% DRV
- Potatoes 1 large = 20-25% DRV
- Pumpkin Seeds 1/3 Cup = 10-15% DRV
- Bananas 1 large = 10% DRV