had your magnesium today?

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Magnesium - the Overlooked Nutrient

A lack of magnesium underlies our epidemic of heart disease, high blood

pressure, diabetes and osteoporosis. Minus magnesium, hearts beat irregularly;

arteries stiffen, constrict and clog; blood pressure rises; blood tends to clot;

muscles spasm; insulin grows weaker and blood sugar jumps; bones lose strength;

and pain signals intensify.

Many people needlessly suffer pain - including fibromyalgia, migraines and

muscle cramps - because they do not get enough magnesium. Many people worsen the

problem by loading up on calcium, which flushes magnesium out of cells.

The recommended daily allowance for magnesium is 320mg for women, 400mg for

men. Many authorities take a 400mg-magnesium supplement daily. Possible side

effects: Diarrhea or loose stools. The body will usually adapt, however, but if

not, you can cut back. Avoid magnesium supplements if you have kidney disease.

On the other hand, you need extra magnesium if you drink alcohol or if you

take diuretics or high doses of calcium. Those all deplete magnesium.

Following are ten essential benefits of magnesium:

01. Heart arrhythmias. Magnesium deficiency predisposes people to serious,

even deadly, heart arrhythmias - irregular and abnormally fast heartbeats or

atrial fibrillation.

02. Blocked arteries. High blood magnesium cuts your odds of dying from

common " ischemic " heart disease (blocked or narrowed arteries) by one-third.

Other

research shows magnesium shortages lower good HDL cholesterol and accelerates

hardening of the arteries.

03. Blood pressure. The higher the magnesium inside your cells, the more apt

you are to have lower blood pressure, more elastic blood vessels and a less

enlarged heart. Supplements can help normalize blood pressure.

04. Diabetes. Diabetes is a magnesium deficiency state. Eighty-percent of

diabetics have low intracellular magnesium. Research suggests low magnesium

boosts your risk of developing type 2 diabetes by one-third. Supplements can

improve insulin activity and may cut diabetes' risk and complications. Some

specialists tell diabetics to take 400mg magnesium daily.

05. Strong bones. Magnesium is as vital as calcium in preventing

osteoporosis. It is essential for normal bone metabolism. Tufts researchers

found high

magnesium intake predicted higher bone mass and less bone loss in the elderly.

06. Migraines. Half of migraine sufferers have low magnesium and upping

magnesium has reduced the duration, intensity and frequency of migraines.

07. Sound sleep. Several studies show a lack of magnesium can alter

electrical activity in the brain, causing agitated sleep and frequent

awakenings.

08. Safer pregnancy. Extensive research shows that magnesium lessens

pre-eclampsia, in which blood pressure soars in late pregnancy, upping the risk

of

spontaneous abortions and premature, low-birth weight babies. A large British

study of 10,000 women in 33 countries confirms that taking magnesium sulphate

supplements reduced the hazard by 50-percent.

09. Pain relief. If you have leg cramps or other muscle cramps, taking 100mg

to 400mg magnesium daily may bring relief. Extra magnesium also may help

prevent or relieve painful myalgias (including the syndrome known as

fibromyalgia), chronic lower back pain, restless legs syndrome, erythromelalgia

(a painful

dilation of skin blood vessels) and chronic fatigue syndrome. Magnesium

reduces a pain transmitter in the nervous system called substance P.

10. Extra Benefits. Taking magnesium could counteract the heart attack and

stroke hazards of hormone replacement therapy. Research shows magnesium

counters estrogen's clot-producing abilities. Further magnesium may help treat

premature ejaculation and relieve certain symptoms of premenstrual syndrome.

Food Sources of Magnesium

Nuts and seeds per ounce:

Pumpkin seeds - 152mg

Sunflower kernels - 100mg

Almonds - 78mg

Cashews - 73mg

Peanuts - 50mg

Walnuts - 45mg

Wheat bran cereals per 1-ounce:

100-percent bran - 134mg

All Bran - 106mg

Wheat germ - 90mg

Raisin Bran - 48mg

Legumes per one-half cup:

Tofu - 94mg

Baked Beans - 72mg

Chickpeas (cooked, canned) - 52mg

Lentils (cooked) - 43mg

Fruits and Vegetables

Potato (medium, w/skin) - 56mg

Spinach (1-cup raw, one-half cup cooked) - 52mg

Avocado (one-half Hass) - 35mg

Banana (medium) 34mg

Seafood - 3 ounces:

Shrimp (cooked, peeled) - 43mg

Salmon - 31mg

Source: USDA

Marilyn

Moderator for

Diabetic_Recipes

dnevessr@...

Opinions expressed are solely

my own and should not be

mistaken for

Professional advice.