Fitness Holiday Thailand supplement focus is looking at the benefits of magnesium supplements and where it can be found in food.
Bone and teeth builders
What is it? . Magnesium is crucial for healthy bones and is the main part of the skeleton’s framework. The average adult has about 25g of magnesium and 60 per cent as a structural mineral in our bones. Magnesium is also involved in the metabolism of vitamin D, this is vital for the absorption of bone building calcium.
How can it help us? . Magnesium is found in many mood enhancing and therapeutic medicine. Due to it’s ability to regulate blood sugar levels and boost energy. A new Norwegian study found low magnesium intakes were associated with depression. In another trial by the University of Modena, Italy, which involved woman who suffered from PMS, magnesium combined with vitamin B6 helped to improve their moods.
Also published in the magazine ‘Neuron’, found that magnesium helped improve learning abilities, working memory and short and long term memory.
Who is it good for?
Cardiovascular disease. Research from the University of south Carolina, USA found that people with a total magnesium intake of 40 per cent below the recommended dosage were more likely to have raised levels of CRP, a chemical marker for cardiovascular risk (heart disease and stroke).
Insulin regulation and diabetes. Magnesium is involved in the release of the blood control hormone, insulin. In a study by Harvard medical school, 127,000 people were studied and health tracked. Over time those with higher magnesium intakes had a lower risk of contracting type 2 diabetes.
What foods contain magnesium
Spinach, broccoli and peas are excellent sources of magnesium. A 1-cup serving can provide as much as 150 mg of magnesium.
Whole wheat bread and other grain foods offer a great source of magnesium. Whole grain cereals are another way to add at least 24 mg of magnesium to your diet.
White beans, black beans, pinto beans and lima beans are excellent ways to add fiber and magnesium to your diet. A 1-cup serving of beans contains over 100 mg of magnesium.
How much should i have?
The recommended intake of magnesium for woman is 270mg and for men it’s 300mg. If you do take in excess of 400mg you may find you will be rushing to loo, as it can cause diarrhoea, bit no real serious effects.
To your very good health
The Fitness Holiday Thailand
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