Trace elements play an important role in the body’s functioning and largely determine the human health state. One of these minerals is magnesium. Statistics show that approximately 50-80% of people throughout their lives need magnesium (Mg), which negatively affects their health.
Magnesium and the heart function
Magnesium (Mg) is involved in biochemical mechanisms, many of which provide optimal metabolism.
These are the processes:
- ATP synthesis
- Improvement of vascular condition
- Functioning of the muscles and nervous system (including the heart muscle condition)
- Formation of bone tissue and teeth
- Optimization of blood sugar levels, which is important for the prevention of type 2 diabetes
Magnesium and the heart
Magnesium (Mg) deficiency in cells provokes problems of cell metabolism and mitochondrial functions, which threatens serious health complications. So, magnesium (Mg) is extremely important for heart function.
Do not forget how important it is to maintain an optimal ratio of magnesium (Mg) and calcium (Ca).
Magnesium (Mg) deficiency leads to muscle spasms, which again negatively affects heart function. It applies to people with excess calcium (Ca) because it is this element that provokes muscle contractions and calcification of blood vessels and organs.
Magnesium (Mg) acts as an electrolyte involved in electrical phenomena in the body. Without electrolytes magnesium (Mg), potassium (K), and sodium (Na), electrical signals will not be sent and received. Without such signals, the heart will not push blood, and the brain will not function properly.
Magnesium (Mg) deficiency leads to heart problems. Hypertension, arrhythmia, cardiovascular ailments, and sudden death are all likely causes of a lack of magnesium (Mg) and/or an incorrect ratio of trace elements magnesium (Mg) and calcium (Ca).
Magnesium and blood pressure control
The pressurization is necessary because this indicator acts as a risk factor for heart disease and stroke.
It has already been said that magnesium (Mg) helps to relax and dilate blood vessels, which helps to reduce pressure.
So, the intake of this trace element improves blood circulation.
The most important mineral for your heart health
Foods with a high concentration of magnesium (Mg)
The best option for maintaining a normal magnesium index (Mg) in the body is the introduction of green leafy vegetables in a significant amount into the diet. Green juices are a wonderful and effective way to “raise” magnesium (Mg) and saturate the body with nutrients.
Leafy vegetables rich in this trace element:
- Spinach, beet greens, brussels sprouts, leafy, curly cabbage
- Chard, turnip greens, broccoli, bok-choy
Other magnesium-rich (Mg) foods:
Raw cocoa bean kernels — In 28 g of raw cocoa beans, there is up to 64 mg of magnesium (Mg) and a wide range of antioxidants, iron (Fe), fiber, which serve as nutrition for the beneficial intestinal microflora.
Avocado – 1 avocado fruit on average includes up to 58 mg of magnesium (Mg), healthy fats, and some vitamins. Avocado is a source of potassium (K), which levels the hypertonic properties of sodium (Na).
Seeds and nuts —pumpkin, sesame, sunflower seeds have a high concentration of magnesium (Mg). 4 tablespoons of seeds guarantee 48%, 32%, and 28% of the norm of magnesium (Mg), respectively. Cashews, almonds, and Brazil nuts are also on this list.
Fish of fatty varieties – oceanic salmon, mackerel have a significant amount of magnesium (Mg) in their composition. 1/2 fillet or 178 g of salmon contains up to 53 mg of magnesium (Mg).
Herbs and spices — contain many valuable substances in low concentration and magnesium (Mg) – too. The following herbs and spices are saturated with these trace elements: coriander, parsley, mustard seeds, fennel, basil, cloves, etc.
Fruits and berries – The highest concentration of magnesium (Mg) is shown by: papaya, raspberries, tomatoes, strawberries, watermelon. 1 papaya, for example, includes up to 58 g of magnesium (Mg).
The most important mineral for your heart health
Magnesium index (Mg) and calcification of arteries
The magnesium (Mg) content in the blood is inversely proportional to the development of chondrocalcinosis.
One study involved individuals without manifestations of cardiovascular problems, and at the same time compared the indicators of volunteers with the maximum and minimum magnesium (Mg) content in blood serum. Individuals who had the maximum magnesium (Mg) in serum showed:
The probability of increased pressure is lower by 48%
The probability of developing type 2 diabetes is lower by 69%
The probability of coronary calcification is lower by 42%
Factors, symptoms of magnesium deficiency (Mg)
The key reason for the lack of this trace element is the consumption of semi-finished products.
The level of magnesium (Mg) decreases due to stress, sweating during physical overload, lack of sleep, alcohol addiction, and the use of medications (in particular, diuretics, statins, fluoride, antibiotics, fluoroquinolones).
The primary signs of a lack of this mineral are painful spasms/cramps when stretching the legs, headaches/migraines, loss of appetite, nausea, vomiting, fatigue, weakness. All this may indicate that it makes sense to activate the consumption of magnesium (Mg).
A stable lack of trace elements leads to such serious symptoms as irregular heart contractions and coronary spasms, numbness, and tingling of the extremities, and even changes in behavior.
The recommended amount of magnesium (Mg) ranges from 310 to 420 mg per day (it depends on age and gender). It is worth noting that in this case, dosage errors are allowed.
Magnesium (Mg) is by and large a safe trace element. However, it is advisable for persons suffering from renal insufficiency to consult with their doctor.