Benefits of Magnesium ( easy ways to healthy lifestyle )

Feel fatigued easily ? Maybe you aren't getting enough magnesium.

There is few people are realize of how vital magnesium is for overall health. After plain water, and basic food, magnesium is the forgotten element needed by our bodies.

Magnesium protects against heart disease and heart attacks, high blood pressure and stroke, type II diabetes and much, much more. It is more important than calcium, potassium or sodium and regulates all three of them. Contrary to popular misconceptions, it is magnesium that is actually most important in building strong bones and preventing bone loss.

Most Americans, 8 in 10, do not consume enough magnesium. The countries that have the highest mortality rates in the world are the Scandinavian countries and New Zealand where more calcium is consumed from dairy products, while for comparison the lowest mortality rates in the world are in Portugal and Japan where calcium-rich dairy products are not consumed regularly. Americans consume about 800 milligrams of calcium daily (milk drinkers may get 1200-1500 mgs from their diet alone), but only consume about 275 milligrams of magnesium. ( http://www.naturalnews.com )

Therefore. I give nicknames magnesium is "The Forgotten Element". Calcium, and magnesium are two of the most important minerals essential for good health. Magnesium aids in the absorption of calcium by the body.

Research on red blood cells has shown that lower levels of magnesium can make the cells more fragile – leading to a decrease in available red blood cells. Red blood cells are vital for increasing your energy levels because they deliver needed oxygen to tissues.

A 2002 study also revealed that low magnesium levels disrupt the body’s efficiency for using energy stores. The researchers assessed the effects of dietary magnesium restriction during exercise in postmenopausal women.

They found low magnesium levels led to higher oxygen use and higher heart rates during exercise.
This suggests magnesium helps to optimize the use of oxygen in order to burn calories and feel more energized, and a lower level of magnesium hinders that process . (http://www.doctoroz.com)

A study by the Grand Forks Human Nutrition Research Center in North Dakota examined the magnesium levels of athletes involved in varied activities, including a small sample of female collegiate runners.

The researchers reported, "a positive trend existed between energy and magnesium intakes in these women. These limited findings suggest that dietary magnesium may be limiting among some physically active women.
( http://www.slowmag.com )
  
Where we can get magnesium?

Magnesium is widely available in different foods – especially green vegetables, cereals, and fruits. The Recommended Daily Allowance (RDA) of magnesium for young adults is around 400 mg/day for men and 310 mg/day for women.

Eat at least 5 servings of any of these magnesium-rich foods throughout the day:

• ½ cup of boiled spinach
• ½ cup of quinoa
• 1 cup of brown rice
• 1 cup of kidney beans
• 1 cup of lentils
• 1 cup of raisin bran
• 1 cup of shredded wheat
• 1 cup of oatmeal
• 2 slices of whole wheat bread
• 2 bananas

Although magnesium is exists in many foods, usually only in small quantities. As with most nutrients, daily needs for magnesium can not be met simply from a single meal.

But lifestyle and our work. now make it difficult to meet the needs of our daily magnesium. Now, has many multivitamins that gives us a practical solution to meet the daily needs of our magnesium. Whatever your choice. Do not ever forget the magnesium, for a healthier life.