How to Get More Magnesium in Your Body

For anyone concerned about their well-being, understanding the significance of different vitamins and minerals is crucial. Magnesium, the fourth most abundant mineral in our bodies, plays a vital role in our bones, cells, and organs. Unfortunately, the levels of magnesium in our bodies have been declining over time due to factors such as reduced absorption in the intestines, medication use, and conditions like diabetes that result in its excretion through urine. Additionally, exposure to heat can cause magnesium loss through sweat. In this article, we will explore the numerous health benefits of magnesium, provide recommended intake levels based on age and gender, and highlight eight excellent food sources that you should incorporate into your daily diet.

The Health Benefits of Magnesium

Magnesium possesses remarkable properties that positively impact our bodies. 

 

Some of its notable benefits include: 

 

Facilitating the production of energy and proteins. 

 

Assisting in the creation and repair of DNA. 

 

Maintaining muscle contraction and relaxation 

 

Regulating the nervous system 

 

Treating depression 

 

Maintenance of sugar and insulin levels in the blood and reducing blood pressure 

 

Anti-inflammatory and preventing migraines

What is the recommended daily amount of magnesium? 

To ensure optimal health benefits, it's important to consume an appropriate amount of magnesium on a daily basis. The recommended daily amounts vary depending on gender and age. For women aged 14-18, 360 mg of magnesium is recommended, while women over the age of 18 should aim for 310 mg. Men aged 14-18 should consume 410 mg, while men over the age of 18 should aim for 400-420 mg. 

 

8 Rich magnesium foods that you should consume  

To meet the recommended daily amounts of magnesium, it's beneficial to include foods that are rich in this mineral in your diet. Here are 8 types of foods that are particularly high in magnesium, listed from lowest to highest magnesium content per 100 grams: 

 

 1. Fatty fish - contains 24 mg of magnesium, which is equivalent to 6% of the recommended daily amount for fillet fish. Fish, like salmon, mackerel, and halibut, are well-known for their high omega-3 acid content. However, what many people may not be aware of is that these types of fish also provide a good amount of magnesium. In fact, 100 grams of fish fillet from these species contains 21 mg of protein, as well as potassium, B vitamins, and selenium, which has been linked to the treatment of various types of cancer. A fascinating study conducted in 2010 even found a connection between consuming fatty fish and reducing the risk of chronic diseases, particularly heart diseases.

2. Bananas contain approximately 27 mg of magnesium, which accounts for about 7% of the recommended daily intake. 

The beloved yellow energy bomb is widely known for its high potassium content (358 mg per 100 grams), but it is also a great source of magnesium. In addition to these beneficial nutrients, bananas also contain vitamins C and B6, manganese, and dietary fiber. It's important to note that overripe bananas, which are still edible, contain resistant starch that is beneficial to our bodies, similar to dietary fiber. This starch has been linked to lower blood sugar levels and improved gut health in studies conducted in 2016 and an Australian study in 2001, respectively. However, ripe bananas are not recommended for diabetics due to their high sugar and carbohydrate content compared to other fruits.

3. Avocado - 29 mg, providing 7% of the recommended daily amount. 

Regardless of your personal preference for avocado, chances are you're already aware of its impressive properties. In addition to magnesium, this fruit contains a wealth of nutrients such as B vitamins and vitamin K. Similar to bananas, avocados are also packed with potassium (485 mg per 100 grams). Moreover, they are rich in heart-healthy unsaturated fats and dietary fiber. Avocados also possess remarkable abilities to reduce inflammation, improve cholesterol levels, and promote a feeling of fullness after meals. To savor the taste of avocado and reap its numerous health benefits, you can indulge in these delightful avocado-based dishes. 

 

4. Green vegetables - 87 mg, providing 22% of the recommended daily intake (for cooked spinach). 

Green vegetables such as kale, spinach, and turnips are not just a great addition to salads, but they are also packed with health benefits. These veggies are rich in magnesium, iron, manganese, vitamins A, C, and K, as well as flavonoids that help protect our cells from harm. In fact, a study from 2011 found that spinach contains components that safeguard our DNA. If you want to discover more about spinach and find amazing recipes that incorporate it, check out the following guide. 

 

5. Whole grains - 231 mg, which accounts for 58% of the recommended daily amount (for buckwheat). 

 

Lately, there has been a growing awareness about the health benefits of whole grains, which include oats, buckwheat, and quinoa. These grains are not only packed with magnesium, but they also contain high levels of B vitamins, selenium, manganese, and dietary fiber. Moreover, a study conducted in 2010 revealed that consuming whole grains can help reduce inflammation and lower the risk of heart disease. Buckwheat and quinoa, in particular, stand out as they are rich in protein and antioxidants, surpassing more common grains like corn and wheat. Additionally, they are gluten-free, making them an excellent, healthy option for individuals with celiac disease. magnesium: how to get more of it in your body

6. The legume family consists of various plants like lentils, beans, chickpeas, peas, and soybeans, each containing different levels of magnesium. For instance, 100 grams of soy contains 289 mg of magnesium, while the same amount of cooked black beans only has 70 mg (17% of the recommended daily intake). 

All legumes are also rich in potassium, iron, and serve as a primary source of protein for vegans. A study conducted in 2014 found that dry beans are high in dietary fiber and have a low glycemic value, which can potentially help reduce cholesterol levels and the risk of heart disease. Additionally, tofu, made from soy milk processed through a coagulation process, contains 53 mg of magnesium per 100 grams, along with other minerals like calcium, iron, manganese, and selenium. You can enjoy these benefits of tofu through the following 5 recipes. 

 

7. Nuts - 292 mg, 73% of the recommended daily intake. 

Who doesn't enjoy snacking on crackers every now and then? Today, we'll let you in on a secret: one of our favorite crackers, nuts like almonds, cashews, and Brazil nuts, actually offer numerous health benefits. One of these benefits is their high magnesium content. Additionally, nuts are a great source of dietary fiber and unsaturated fat. According to a study conducted at the University of Toronto, consuming about 50 grams of nuts per day can help diabetics balance their blood sugar and cholesterol levels. Brazil nuts, in particular, are an excellent source of selenium, while all nuts are known for promoting heart health, reducing appetite, and possessing anti-inflammatory properties. If you're intrigued, you'll be amazed at the fantastic benefits of eating just four cashews a day. 

 

8. Seeds - 535 mg, providing 134% of the recommended daily intake. 

The seeds umbrella encompasses flax, pumpkin seeds, and chia seeds, all of which are abundant in magnesium, iron, antioxidants, dietary fiber, and healthy unsaturated fats like omega 3. Flax seeds have the added benefit of potentially lowering cholesterol levels and aiding in the fight against breast cancer, as suggested by a Canadian study. If you're looking to nourish your body with these beneficial properties and indulge in a delightful meal that will satisfy both you and your loved ones, feel free to try making a flax seed dough pizza.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

Here Are Top 10 Winter Super Foods to Promote Bone Health And Immunity

The winter season is here and so are the lazy days. The want to spend extra five minutes in a cozy blanket can be dangerous to health. Along with this, you also have to make sure that you are eating the right food. Foods have the power to protect you from extreme weather conditions. Foods also prevent skin, hair and other body issues.

A renowned nutritionist shares important foods that will protect you from severe winter. According to her, the top 10 winter superfoods include time tested food practices and include those in the diet. They should provide good immunity, joint and bone health. 

• Bajra / pearl millets
  

Benefits: Rich in vitamin B, bajra promotes muscle growth and hair regeneration.
How to add to your diet: Bhakri, laddoo, khichdi, bhajani, thalipeeth etc

• Goond / edible gum
  

Benefits: Goond is good for bones, sex drive and digestive aid.
How to add to your diet: Laddoos, gond paani, roasted in ghee and sprinkled with sugar.

 

• Green Veggies – palak/ spinach, methi/ fenugreek leaves, pudhina/ mint, sarso / mustard leaves
  

Benefits: Full of antioxidants, fibre, vitamins, green veggies are anti-inflammatory in nature and reduce burning in hands and feet.
How to add to your diet: Sabzi, saag, raitas and add them to dals and chutneys.

• Kand And Root Veggies

Benefits: Prebiotic and aid in weight loss. Helps in improving digestion and have loads of nutrients.
How to add to your diet: Tikkis, sabzis, specially dishes like undhiyo. Kand and root vegetables can roasted and eaten with seasoning of salt and chilli powder.

• Seasonal Fruits – Peru / guava, Sitaphal/ custard apple, Khumani/ apricot, Apple

Benefits: Have micronutrients and fibre. Provides hydration to the skin.
How to add to your diet: Enjoy them ripe, eat fresh and whole after washing. Seasonal fruits are a good mid-meal option.

• Til (Sesame seeds)

Benefits: Essential fatty acids and Vit E. Sesame seeds are good for bones, skin and hair.
How to add to your diet: Use Chikki, laddoo, chutney and seasoning.

• Peanuts

Benefits: Amongst world’s healthiest foods, rich in Vitamin B, amino acids, polyphenols they are also good for heart.
How to add to your diet: Have them boiled, roasted, turn them into a chutney, use them for seasoning, in salads and sabzis.

• Ghee / clarified butter
  

Benefits: Essential fatty acids, makes it easy to score vitamin D, A, E etc, good taste enhancer.
How to add to your diet: Cook in ghee, add ghee to dals, rice, bhakri, bhatis and rotis.

• Makkhan (White Butter)

Benefits: Beneficial in joint lubrication, skin hydration, bone health, critical for work from home induced load on neck and spine and reduces gas.

How to add to your diet: A dollop of white butter on bhakri or bhajani, thalipeeth ,added to saags or dal in winter.

• Kulith / horsegram ( Kollu)( Other forgotten pulses like alsane, navrangi dal, etc) pulses
  

Benefits: Prevents kidney stones, beats bloating, good source of protein, fibre and micro-nutrients
How to add to your diet: As parathas, soup, dal etc.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

 

 

How to Keep Your Bones Strong

The base on which our whole body is built is the skeleton. It gives us our stability, as well as our ability to move and function. Our bones are also a factory for manufacturing red and white blood cells. It's extremely important to keep bones strong and healthy, especially in more advanced ages, when calcium seems to drain away.

A little about bone depletion: 

Bone depletion, or osteoporosis, is a disease that occurs as a result of dwindling bone mass and a decrease in the levels of calcium. Throughout our whole life, our bones are in a continuous process of construction and deconstruction. However, at a young age, there is more construction than destruction. 

 

Things even out as we grow older. In our fourth decade, destruction finally overtakes construction. As a result, our bone density drops and our bones become more prone to fractures. When this process happens in an extreme way, it is known as bone depletion. It's important to note that losing calcium also makes the bones more sensitive, even if it happens slowly. At an older age, when our balance is not what it used to be, the danger only gets worse. 

 

Because women start with a bone density that is already about 30% less than men's, and because they produce less estrogen as they grow older, they face a bigger risk when it comes to bone depletion. 

 

What is the recommended calcium amount? 

The process of bone depletion in the body is a natural one and cannot be prevented. But it can be minimized in volume and influenced by maintaining our bones and building bone mass through correct nutrition. 

 

The daily calcium amount recommended for the general population is 1000 mg a day. For adults it is 1,200-1,500 mg a day. Vitamin D is also important, as it helps the calcium absorb in the body. So if you want to keep your bones strong, you should also consume vitamin D rich foods. You can get it from the sun or from certain food items.

10 Tips to Keep Our Bones Strong 

 

1. Consume milk products - 

Every child knows that milk is rich in calcium and is essential for strengthening bones. This goes for all milk products, including cheese and yogurt. If you don't like cow's milk, try soy milk enriched with calcium.

2. Add nuts to your diet - 

Although milk has the highest ratio of calcium to volume, it is not the only source. Some nuts and seeds have handsome amounts of calcium. A 30-gram course of almonds contains 75mg of calcium, 30 grams of sesame seeds contains 37mg of calcium and sunflower seeds have 33mg of calcium. 

 

3. Eat dark green vegetables - 

Broccoli, Chinese cabbage, arugula, parsley, lettuce and others are excellent sources of calcium, and contain many additional health advantages. This will help you to diversify your sources of calcium, which is important to maintain your health.

4. Take the right Vitamin A -  

Vitamin A appears in two forms. The first is retinol, which appears in animal products, such as the liver. The second is beta carotene and it is the way the vitamin comes from plants, especially orange vegetables like carrot, squash or sweet potato. Studies have found that consuming too much of retinol vitamin A raises the risk of bone fraction, while vitamin A in its plant form, Beta Carotene, does not damage the bones. 

 

5. Strengthen your bones with Vitamin K - 

This vitamin helps activate 3 essential proteins that are crucial for bone health. As in the case of calcium that comes from green vegetables, vitamin K also comes from the same sources. Two daily helpings of green vegetables a day give the body as much as it needs. 

 

6. Physical activity strengthens the bones - 

This might sound like no big news, but when we carry out a physical activity, we create pressure on our skeleton. While it is bad to overdo it, a moderate pressure is actually very health, as it sends the body signals to create more bone cells, increase the density and make it stronger. Operate the body with moderation, and don't go too far with it. 

 

7. Eat fish - 

100 grams of sardines contain an amazing amount of over 400 mg of calcium! It's recommended to consume fresh fish, of course, and not the canned variety. The little bones are also edible and contain a lot of calcium. Sardines, like salmon, are also a great source of vitamin D.

8. Reduce your consumption of carbonated drinks and treats - 

The acid that exists in some of the popular carbonated drinks raises the amount of acid in the blood. To compensate, the body uses the body's minerals, including calcium. If calcium is not readily available in the blood, the body will take it from the bones and this will harden the density and strength of the bone. There is no problem drinking them once in a while, but if it is a daily habit, you could be doing a lot of damage to your bones over time. 

 

9. Avoidance measures - 

Like a lot of other health problems, we return to smoking. Studies have shown that smoking harms bone density, and so does over-consumption of alcohol and caffeine. 

 

10. Resource allocation - We must carry out our calcium consumption in a smart way. Our body absorbs calcium best when it takes no more than 500 mg at a time. So, if you are planning on consuming a large amount of calcium-rich foods or drinks, try to divide the meal or eat again later, to make sure the body is able to absorb all you are giving it.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement