Assortment of healthy high magnesium sources food

The use of minerals for medicinal purposes has been recorded since the times of the ancient Egyptians and Greeks when mineral-rich earths were used for their anti-inflammatory and antiseptic properties. Hippocrates and Aristotle produced classifications of medicinal earths, which were mostly clays.

The mastery behind healthy, optimally functioning skin are minerals, helping to strengthen, tone, boost collagen production, decrease inflammation, heal, maintain moisture levels and detoxify the skin. They allow cells to maximize the application of vitamins and anti-oxidants to encourage strong, healthy and resilient skin.

How Magnesium is helpful for your overall health

Magnesium (Mg) – A stress busting nutrient, helps to reduce stress and relax muscles with helps with good quality sleep also helps to maintain moisture levels. Magnesium is involved in over 300 enzyme systems necessary for:

  • Protein synthesis
  • Muscle contraction
  • Nerve function
  • Blood glucose control
  • Hormone receptor binding
  • Blood pressure regulation
  • Cardiac excitability
  • Transmembrane ion flux
  • Gating of calcium channels

Magnesium is involved in energy production:

  • Crucial for ATP metabolism (adenylate cyclase)
  • Oxidative phosphorylation
  • Glycolysis

 Nucleic acid synthesis:

  • Synthesis of RNA and DNA (essential molecules)

Magnesium + Pregnancy

As Mg deficiency is a common event in pregnancy, consequences of gestational deficiency are beginning to be observed. Preliminary evidence suggests that Mg deficiency is a determinant of pregnancy outcomes as well as long-term health of the child. Oral Mg supplementation given before the 25th week of gestation compared with placebo, for example, was associated with a lower frequency of preterm births, low birth weight infants, and fewer small for gestational age newborns.

Magnesium + Migraine

A review shows Mg as one of the strongly recommended treatments for migraine headaches. Oral Mg supplementation has been shown to reduce the frequency, duration, and intensity of migraines by 41% compared to placebo at 15.8%.

Magnesium + Sleep

It is estimated that 50% of older adults have insomnia. Magnesium has a natural biochemical action causing a relaxant effect and helps to facilitate sleep. Supplementation of 500 mg of Mg has been associated with significant improvement in insomnia resulting in better sleep time, sleep efficiency and melatonin.

Magnesium + Depression

Magnesium sulfate has been successfully used in agitated depression as far back as 1921. Magnesium is required as a coenzyme to convert tryptophan to serotonin, a neurotransmitter recognized as a major determinant of mental health and mood. A systematic review suggests that Mg supplementation may prevent depression and may be useful as an additional therapy.

Magnesium + Skin Conditions

Mg and zinc levels have been shown to be lower in children with atopic dermatitis than in controls. Mg salts are known to enhance skin hydration, dermal permeability, and barrier repair and to facilitate epidermal proliferation and differentiation, thus reducing inflammation. A double-blind controlled trial using a cream containing Mg along with ceramides (a family of waxy lipid molecules found in high concentrations within the cell membrane) to treat mild-to-moderate atopic dermatitis was found to be superior to hydrocortisone creams.

Magnesium + Premenstrual Syndrome

An Random Control Trail using Mg pyrrolidone carboxylic acid (360 mg, 3 times a day) for two cycles resulted in a significantly reduced score on the menstrual distress questionnaire with diminished pain and less mood changes in the supplemented group.

FAST FACTS:

  • Mg is present in every organ in the human body
  • Mg is involved with over 300 reaction which regulate health & wellness
  • Mg is a abundant element on Planet Earth

Magnesium Deficiency

Magnesium is the fourth most common mineral in the human body after calcium, sodium, and potassium and is the second most common intracellular cation after potassium. Within the frame of a 70 kg individual, there is an average of 25 grams of Mg in reserve:

  • 53% in bone
  • 27% in muscle
  • 19% in soft tissues
  • 1% in the serum + red blood cells

It is estimated that between 56 – 68% of Americans do not obtain enough magnesium in their diet on a daily basis to meet the recommended daily allowance. Widespread Mg intake is reducing for the following reasons:

  1. There are diminished levels of Mg in many processed foods and some nonorganic foods –  Most foods in grocery stores are processed.
  2. Common staples such as meat (18–29 mg/100 gm), sugar (0 mg/100 gm), and white flour (20–25 mg/100 gm) contribute less than 20% of the daily requirements of Mg.
  3. Cooking and boiling of produce result in a significant decline of the food’s Mg content.
  4. Reduced gastrointestinal absorption of Mg occurs in the face of vitamin D deficiency, a common problem in western cultures.
  5. Medications in common usage (e.g., some antibiotics, antacids, and hypertensive drugs) diminish absorption of Mg.
  6. Some commonly used pesticides have the propensity to chelate minerals [potentially decreasing the content of Mg in soil and some crops].
  7. There is excess excretion of Mg with alcohol use and the presence of type 1 or type 2 diabetes.
  8. Smoking cigarettes reduces [plasma] Mg concentration.
  9. Evidence demonstrates increasing soil depletion of certain essential nutrients as a result of fertilization techniques not providing the spectrum of required minerals.
  10. There has been the expansion of agricultural techniques that have a tendency to consume and deplete specific nutrients.
  11. Magnesium absorption is reduced with aging by as much as 30%.

FOODS ARE RICH IN MAGNESIUM

  • Spinach
  • Swiss chard
  • Dark Chocolate
  • Pumpkin seeds – dried
  • Almonds
  • Black beans
  • Avocado
  • Figs – dried
  • Yogurt or kefir
  • Banana

Applying Magnesium Topically

We focus on natural, bio-available plant ingredients — because they are similar to the compounds we carry in our own bodies, and are more easily recognized and used by the skin than foreign, synthetic ingredients. In studies regarding magnesium uses, magnesium has been shown to break apart different fats and oils and, therefore, can help aid in reducing skin oiliness.

A super easy way to add magnesium into your skin care routine:

  • Mineral Baths – soaking in magnesium chloride diluted in hot water
  • Foot Soaks – Soak feet or legs in water with magnesium chloride (diluted in hot water)

BOTANICAL OILS THAT ARE RICH IN MAGNESIUM

  • Avocado Oil
  • Baobab Oil
  • Tamanu Oil
  • Prickly Pear Seed Oil
  • Milk Thistle
  • Hemp Seed Oil
  • Borage Seed Oil
  • pomegranate seed oil
  • Red Raspberry Seed Oil

CONCLUSION I Choose organic food sources and personal care products to gain the maximum antioxidants and minerals and to lessen exposure to harmful fertilization techniques. Magnesium has been farmed out of the soil, so it’s not in vegetables, and animals don’t get it from the plants that they eat. I take a daily supplement of Mg, choose Mg rich foods to add to my daily diet and add Mg salts to a weekly bath. An ‘Wholistic approach’ has all bases covered.
(It is worth noting oral magnesium products can have a laxative effect for some people, just something to be aware of and always read the label as to the recommended dosage.)

Until next time..

be human | be kind | be you

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founderGabrielle is the founder and creator of Human & Kind {Organics} The aim of my blog is to share information to educate the reader with the latest research on skin health. I believe we can all achieve beautiful, radiant, healthy, glowing skin without using products containing potentially harmful ingredients which will damage your skins microbiome. Certified organic (ACO) skin care is better for your skin health and the planet Earth.

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Posted by:Human & Kind {organics}

Human & Kind {organics} Premium Australian Certified Organic Skincare | Gender Neutral | No Plastic | Cruelty Free | Skin Microbiome Safe | This is my BLOG to help Educate Curious People | be human | be kind | be you.

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