Magnesium is one of the important micro-nutrients that our bodies cannot function without. It is one of the most abundant minerals in our bodies. There are almost 300 enzymes that require magnesium for their proper functioning. An important research has found out that human proteins have more than 3,750 magnesium binding sites. It is required for many important and basic functions like ATP production, relaxation of blood vessels, formation of bones, functioning of muscles and nerves, proper regulation of blood sugar and insulin. Thus, it is safe to say that our body cannot function without magnesium.
Effects Of Deficiency Of Magnesium
Magnesium is a micro-nutrient that our bodies need for proper functioning. Hence, a small deficiency of this nutrient can create havoc in our bodies. Our cellular functioning depends on this nutrient. Hence, the cells will stop functioning properly without this nutrient. Conditions like migraine associated headaches, depression and anxiety, sudden cardiac arrest, fibromyalgia are a few repercussions that can happen due to magnesium deficiency. In some extreme cases of magnesium deficiency, death can also happen. Magnesium is highly responsible for the detoxification of our bodies. It plays a huge role in minimizing the harmful effects of toxic components that enter our bodies.
But, one of the vital functions of magnesium is enabling our mitochondria to perform optimally that hugely affects our energy levels and athletic performance. That’s why athletes are always told to keep their magnesium intake high for maintaining their performance.
Magnesium And Mitochondria
Mitochondria are cell organelles that are responsible for the production of ATP. ATP molecules are packets of energy molecules that our bodies need for normal functioning. Researchers are discovering more and more evidence that link most of our health problems to dysfunctional mitochondria. Hence, it is paramount for our good health that we provide our bodies with all the nutrients required for proper functioning of our mitochondria. It will help us in being more energetic, disease-free and completely healthy.
According to the mitochondrial researcher Dr. Rhonda Patrick, mitochondria is vital in increasing our energy. She suggests that high-intensity interval training can increase athletic performance in athletes. High intensity interval training can enhance the oxidative capacity of our cells. In other words, it means the ability of our cells to produce ATP molecules. This depends solely on the mitochondria. The existing numbers of mitochondria can achieve that either by working more efficiently or by multiplying in numbers. Our mitochondria require magnesium for both of these functions. Hence, it is advisable to keep the magnesium intake high for achieving high levels of physical performance.
Daily Requirement
The daily consumption of magnesium has reduced for us since over a century. Earlier people were consuming about 500 mg of magnesium from their food because of the organic way of farming. But now we consume about 150-300 mg of magnesium from our food daily. Hence, we need to start making an extra effort to fill that gap.
The RDA of magnesium is somewhere around 310-420 mg per day. This requirement varies with the sex and age of an individual. Magnesium from our food depends directly on the soil where it was grown. As the magnesium content in our food comes from the soil it is grown in.
Magnesium-Rich Foods
Green leafy vegetables like spinach, kale, broccoli, Brussels sprouts are excellent sources of magnesium. You can increase the magnesium intake by juicing this green vegetables. Other than these greens, avocados, nuts like almonds, seeds like sunflower seeds have high content of magnesium. Fatty fishes like salmon and mackerel are great sources of magnesium as well. Condiments like parsley, cumin seeds, basil, cloves and fennel are also good sources of magnesium.
So, make little changes to our food habits to increase the intake of magnesium. It will make a huge difference to your energy level and your overall health.
