Magnesium = Magical Mineral
Magnesium, the unsung hero of essential minerals, plays a vital role in maintaining our overall health and well-being. This remarkable mineral is involved in over 300 biochemical reactions within our bodies, making it indispensable for numerous bodily functions. From supporting bone health and regulating blood pressure, to enhancing muscle function and promoting a healthy heart rhythm, magnesium is a hero that quietly orchestrates countless processes behind the scenes in our bodies. What’s more, this mighty mineral contributes to energy production, aids in the synthesis of DNA and proteins, and assists in the proper functioning of the nervous system. With its impressive versatility, magnesium proves to be an essential nutrient that acts as a catalyst for optimal physical and mental performance. Its significance cannot be understated, as it serves as a cornerstone for maintaining the delicate balance of our body’s intricate systems.
Essential For Brain & Body
As touched upon above, magnesium plays so many crucial roles in the body; supporting muscle and nerve function and energy production, protein formation, promoting a healthy immune system, adjusting blood glucose levels, keeping the heartbeat steady, and helping bones remain strong. It has numerous benefits for your heart, blood sugar levels, and it’s even found to elevate your mood and enhance your sleep! Yes, even mood and sleep (keep reading)! And, it’s all easily found in a variety of foods ranging from leafy greens, melons, avocados, nuts, seeds and beans. Actually, every single cell in your body contains this mineral and is needed to function properly. About 60% of the magnesium in your body lives in the bones, while the rest is found in muscles, soft tissues, and fluids like blood. One of its main roles is that of a “helper molecule” in the biochemical reactions continuously performed by enzymes. It’s involved in: Energy creation: converting food into energy Protein formation: creating new proteins from amino acids Gene maintenance: helping create and repair DNA and RNA Muscle movements: aiding in muscle contraction and relaxation Nervous system regulation: regulating neurotransmitters, which send messages throughout your brain and nervous system
Getting Enough Magnesium?
Studies suggest that approximately 50% of U.S. adults get LESS THAN the recommended daily amount of magnesium. Low magnesium levels usually don’t usually cause symptoms, so you don’t even realize you’re deficient! However, chronically low levels can increase the risk of high blood pressure, heart disease, type 2 diabetes and osteoporosis. The recommended intake for magnesium on a daily basis is 410-420 mg/day for men and 310-320 mg/day for women. Unfortunately, many people are NOT getting enough from their diet due to increased intake of processed foods.
Magnesium – Brain Function and Mood Enhancing?
If you didn’t by now think magnesium was a magical mineral, studies show that low levels of magnesium are linked to an increased risk of depression. A 2020 review suggested that stress may deplete magnesium, increasing susceptibility to stress and depression. And, the good news is that supplementing with this mineral and juicing may help reduce symptoms of depression, as it may help to raise serotonin levels – the “feel happy” hormone! One study shows that taking 500 mg of magnesium daily led to significant improvements in symptoms of depression in people with a deficiency. Another study showed that taking 250 mg of magnesium per day decreased symptoms of depression and anxiety, regardless of their previous magnesium levels! Learn more here about natural mental health remedies through juicing with the brilliant, Ilene S. Ruhoy, MD, Ph.D.
Magnesium & Migraines?
Migraine headaches can be so painful and often cause nausea, vomiting, and severe sensitivity to light and sound. Some researchers believe that people with migraines are more likely than others to have a magnesium deficiency. Studies suggest that magnesium supplements and juicing may prevent and treat migraine headaches. In some cases, supplementing with magnesium provided relief from acute migraine attacks more quickly and effectively than a common medication! Learn here how Nicole Boyle uses Cold-Pressed Juicing For Migraines.
And, Finally Sleep 😴
Various studies have found that magnesium may improve sleep quality. Although more research is necessary to determine how magnesium affects sleep quality, various studies have found the mineral positively impacts sleep. Researchers believe magnesium may promote better sleep by reducing the stress hormone cortisol, increasing a sleep-promoting hormone called melatonin, and helping to regulate neurotransmitters for the central nervous system. People who don’t get enough magnesium may find they experience disrupted sleep. I think it’s safe to say that magnesium plays a leading role in the body and all of its important functions. Need more reasons to make sure you’re getting your magnesium? I think these delicious cold-press juice recipes will convince you!
Pineapple Orange
6 Oranges
½ Pineapple
Yield – 32 oz
Watermelon Cantaloupe
6 Cups Cantaloupe
1 Cup Watermelon
1 Cup Honeydew
2 Tablespoons Lemon Juice
Yield – 40 oz
Great Greens
3 Stalks of Celery
2 Green Apples
10 Cups of Spinach
½ Lemon
3 Cups of Romaine
Yield – 32 oz
Magnesium Bowl
2 frozen bananas
2 cups frozen berries
2 cups frozen spinach
½ frozen avocado
Put all through the PURE #4 grid
Toppings:
Crushed raw almonds
Diced prunes
Pumpkin seeds
Cacao nibs
And, of course, you can always refer to our Periodic Table of Juicing for more ideas and nutrition information. Here’s a short video to remind you how easy it is to drink your greens!
Sources
- Harvard School of Public Health: Magnesium
https://www.hsph.harvard.edu/nutritionsource/magnesium/
- PubMed Central: Vitamins and Minerals for Energy, Fatigue and Cognition
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/
- Healthline: What Are the Health Benefits of Magnesium?
https://www.healthline.com/nutrition/magnesium-benefits
- Science Direct: The Case for an Evidence-Based Reference Interval for Serum Magnesium
- Mount Sinai: Magnesium
https://www.mountsinai.org/health-library/supplement/magnesium
- WebMD: Magnesium: Can It Prevent Migraines?
- University of California San Diego: What an Expert Says About Taking Magnesium for Sleep
https://myhealth.ucsd.edu/RelatedItems/6,1659474634
Medical Disclaimer
PURE Juicer is a juicing company. We are not doctors or medical experts. All content and information on this blog and website is for informational and educational purposes only, does not constitute medical advice, and does not establish any patient-client relationship by using this website.
Although we strive to provide accurate general information, the information presented here is not a substitute for professional advice. You should not rely solely on this information. Always consult a professional in your area for your health questions and concerns before making any professional, legal, medical, financial, or tax-related decisions.
