Hello friends how are you? Welcome to my channel Ana CONTIGO!
Our topic today: What is the importance of consuming foods with a high content of
magnesium? Magnesium is of vital importance for
biological function and to enjoy good health. It is the fourth most abundant mineral
in your body, and more than 3,750 magnesium binding sites have been detected in proteins
human More than 300 different enzymes depend on
magnesium to work properly and this is an essential mineral for many
of the biochemical processes of our bodies some of which impact enormously
about our metabolic function; They are crucial to them.
In addition to this, it intervenes in the creation of energy, in the relaxation of the vessels
blood, in our nervous system, in the muscles including the heart; in
the proper formation of bones and teeth and even in the prevention of Diabetes type
2 because it helps regulate blood sugar and insulin sensitivity; in people
pre-diabetics has been shown to reduce the risk of sugar up to 71%
in the blood and metabolic problems increasing their intake.
In consequence to its impact we can think that the lack of magnesium can trigger
serious health problems because when cellular metabolic function deteriorates this becomes
in a ball that triggers other problems, symptoms that include headaches
and migraines; anxiety and depression since magnesium acts as a catalyst for
the neurotransmitters that regulate mood like serotonin; fibromyalgia,
premenstrual syndrome, diabetes, high blood pressure, cardiovascular disease,
strokes, sudden cardiac death so in this type of symptoms and problems
It is widely used for therapeutic purposes. Magnesium also plays a role in
Detoxification processes of your body including the synthesis of glutathione
In previous videos about Liver Health I have already mentioned the glutathione that can
be said to be the most powerful antioxidant in the body found within each
one of your cells (I'm going to leave the link below in the description box for
you can see them later) We already know that antioxidants are decisive
to eliminate the free radicals that attack and damage our cells while
The main function of glutathione is to protect them from this oxidative damage.
which have an anti-aging role and is also essential for the use
of energy so it helps a lot to the sports performance and the detoxification of the body.
And now the question is how much magnesium do we need?
The recommended daily allowance (RDA) is around 310 to 420 mg per day, depending
of age and sex, although some researchers believe that we may need as much as 600
to 900 a day for optimal health but the amount of magnesium will always depend
of the richness of the soil where our food is grown so is not guaranteed
the required dose or even consuming organic products since today most
of soils are severely depleted in nutrients so some experts point out
that virtually everyone needs to take supplemental magnesium.
What will help you easily determine what the personal dose you need is
your intestinal reaction. You can start by taking 200 mg of citrate
of oral magnesium per day and gradually increase your dose until you develop stools slightly
loose It is also better to divide the total dose and take it between two or three times
day instead of a large dose. You do not have to worry about an excess because the
body will eliminate it until you find your ideal dose and that is why it is advisable to start
to try magnesium citrate because it has more laxative effect and so helps us
to determine the individual dose. And how can I know that I need to increase
intake of magnesium, what are the signs and symptoms and the risk factors of
Magnesium deficiency? One of the factors that affects the deficiency
magnesium is to eat a diet of processed foods, few whole foods that
they also contain it and few green leafy vegetables since magnesium resides in
the center of the chlorophyll molecule. Here I also leave the Chlorophyll video
which is in the channel in the series of "Recommended and prohibited foods" in the box
description right here below and when you finish you can access it simply by clicking
in the link. Remember to take advantage to subscribe to the channel
and ring the bell to let you know when new videos come out by the way I want to send
a huge greeting to our subscriber number 300, here I will leave your name because no
I know how to pronounce it and many thanks to all 300 subscribers for all the support,
remember to always share the videos with other people so that we can continue to grow,
Thank you very much! That said, we continue:
Did you know that magnesium is lost by stress, lack of sleep, consumption of
alcohol and prescription drugs, especially diuretics, statins, fluoride
and the drugs and tends to decrease in the presence of high insulin levels?
When we listen to this we can understand that these are very present factors, especially
in the Western world and that's why most people are already deficient in magnesium.
Unfortunately, no lab test gives you a true reading
precise the state of our magnesium and this is because the vast majority is in
the bones and soft tissues so maybe the most practical way to find out
It is observing your own symptoms. Usually the first symptoms of deficiency
of magnesium include muscle spasm that occurs when you stretch your legs, cramps,
headaches and migraines, loss of appetite, nausea and vomiting, fatigue or
weakness. But when the deficiency is chronic it can
even cause much more serious symptoms, such as abnormal heart rhythms and spasms
coronaries, convulsions, numbness and tingling, and changes in personality. Is
just amazing how important Magnesium is.
And what are foods rich in magnesium? The best way to maintain healthy levels
Magnesium is sure to eat lots of dark green leafy vegetables. Make juices
Green is an excellent way to increase magnesium, along with many other nutrients
important of vegetable origin because through the juices you can include more quantity;
They are an essential part of an alkalizing diet and that is why here I leave you the link
of the video "Alkaline Food, really necessary", is very interesting so
Do not miss it. Do not forget to subscribe to the channel and share
these videos so that this community can continue growing in quantity and knowledge.
If you have contributions to make I hope your comments that you can leave here same box
of description of the video. We continue!
When it comes to green leaves, foods higher in magnesium include:
Spinach, chard, turnip greens, beet greens, broccoli, cabbages
of brussels, kale, bok choy, romaine lettuce.
Pure cocoa seeds or cocoa without sugar: One ounce or 28 grams of cocoa seeds
raw contain approximately 64 milligrams of magnesium, plus many other valuable
antioxidants, iron and prebiotic fiber, remember that these fibers are the ones that feed
to our good bacteria in the intestine which has a crucial impact on our
General health, not in vain our intestines are called the second brain of our body.
Seeds and nuts: flax seeds (392 mg), sesame seeds and seeds
sunflower are among the highest with a quarter cup that provides an estimate
48 percent, 32 percent, and 28 percent of the recommended daily dose of magnesium,
respectively. Cashews, almonds and walnuts
from Brazil are also good sources. One ounce or 28 grams of cashews contain 82
mg of magnesium, which is equivalent to approximately 20 percent of the recommended daily dose;
Almond butter with (303 mg) Beans
Algae: a portion of 100 grams or 3 ounces contains 770 mg.
Herbs and spices: which also contain many other concentrated nutrients included
Magnesium, some of the richest varieties are cilantro and dried basil;
chives, cumin and mustard seeds, parsley, fennel and cloves
Of smell. Whey with (176 mg)
Fatty fish: like Alaskan wild salmon and mackerel. A medium steak
180 grams of salmon can provide approximately 53 mg of magnesium, equivalent to approximately
13 percent of the recommended daily dose. The pumpkin: a cup of winter squash
provides about 27 mg of magnesium; approximately 7 percent of the recommended dose.
Avocados: A medium avocado contains approximately 58 mg of magnesium, plus
of healthy fats and fibers, and other vitamins. They are also a good source of potassium,
that helps compensate for the effects sodium has on raising blood pressure
Other Fruits and berries: The highest levels are in the papaya or the lechoza, the raspberries,
the tomatoes, the melon, the strawberries and the watermelon or pin.
In short if you are one of the people who feed you well but still show signs of deficiency
you should consider taking a supplement; if you do it is important to balance the magnesium
with calcium, vitamin K2 and D3, why? , because these four nutrients work in a
synergistic, together, an imbalance between them affects and that's why it would be a lot
better to obtain it through a varied diet that includes these vegetable foods
and integral, the proportions of nutrients are less likely to be unbalanced; the food
because in general they contain all the necessary co-factors and co-nutrients in the proportions
suitable for optimum health instead if you just trust the supplements is
You need to be more aware of how nutrients influence and interact
with each other to avoid problems This lack of balance between magnesium,
calcium, vitamin K2 and vitamin D3 is the reason why supplements of
calcium are associated with an increased risk of heart attacks and stroke and why some
people experience toxicity with vitamin D3.
Magnesium may actually be more important than calcium if you're considering supplementing
However, maintaining the proper balance between calcium and magnesium is very important.
Research on paleolithic or caveman diets has shown that the proportion
between calcium and magnesium in the diet should be 1 to 1.
The exact ideal proportions among all these nutrients and this is not yet known.
it complicates it even more but in any case in a very general way if you observe that your levels
of health and energy are going down, you may need more magnesium and that because of
that currently the soils are very deficient of nutrients will always be better to try
with an additional supplement to your good diet until you find your individual dose.
It is a fact that the need for magnesium can be increased by factors such as aging,
stress, lack of sleep, alcohol consumption, insulin resistance and
diabetes, the use of prescription drugs such as diuretics or those used in the
treatment of cancer, an imbalanced intestinal microbiome, people suffering from
Crohn's disease or leaky gut because they do not absorb nutrients properly
of food, or with impaired renal function or diabetics because they excrete it with urine.
If you have any of these risk factors, or if you eat a lot of processed foods, you can
or reconsider your diet, or consider taking a magnesium supplement or both
the time So the general recommendation is to consume
Many green leafy vegetables, if you also prepare juices with these vegetables, you can be sure
to consume more daily amount especially help you in case you are not of the
that like to eat many vegetables, also lean on seeds and nuts, fish
healthy fats, fruits and berries and try to add herbs and spices to your preparations.
Another strategy that can help improve your magnesium status is to take regular baths
of salt or foot baths of Epsom. Epsom salt is a magnesium sulfate that can be
absorb in the body through the skin. Interesting truth?
There are many types of magnesium supplements so you should consult with your doctor
or certified pharmacist on those who are better absorbed because magnesium always
is attached to another substance, you will never find 100% and those substances affect
its bioavailability, affect its absorption so it is better to advise you correctly
which one suits you? Good friends as always a pleasure to have
shared with you this information, see you in a next video, thank you
and a big hug, Ciaooo
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