Magnesium is an alkaline earth metal ion with the symbol Mg. It’s an oily grayish-white powdery substance that bears a resemblance to all the other five elements in our periodic table. The most important thing about magnesium is that it’s vital for our bodily functioning. Without it, there would be no functioning of the brain, heart, lungs, skin, muscles, bones, etc. Therefore it is vitally important for us to get sufficient amounts of this vital mineral.
You can get magnesium from a number of different sources. Two of the most common are Zinc and Magnesium Carbonate. Together they make about 360 mg of Magnesium. However the recommended amount of Magnesium Carbonate is only slightly higher than the amount of Magnesium found in Zinc. This difference in the recommended amount is down to a difference in molecular weight.
We get a good dietary amount of magnesium from green leafy vegetables such as spinach, broccoli, mustard greens, turnips, and kale. Some individuals may find that consuming too much spinach or kale can leave them with constipation. Therefore it is very important for them to consume moderate amounts of green leafy vegetables. If you happen to eat meat then your body will probably have difficulty absorbing enough magnesium from it because of its acidity. If you find that eating meat leaves you with gas then you might have a magnesium deficiency.
To get enough magnesium, it’s important to eat lots of green leafy vegetables. You should also ensure that you get enough zinc through your daily diet as well. Usually it’s not necessary for a person to supplement their diet with Zinc or Magnesium. If you do find that you are deficient in either mineral then it’s a good idea to start eating more healthful foods. There are several different ways that you can increase your recommended amounts of these two minerals.
One of these is to take multi-vitamins with magnesium. These supplements are available through most health care providers. One of these is that they can be designed specifically for those who are at risk for magnesium deficiency. If you have had a recent illness or surgery then you should check with your doctor and see if there are any vitamins that he or she can recommend for you. It’s also important to realize that there are some supplements that aren’t suitable for those with a magnesium deficiency.
The most effective way to increase your daily intake of both minerals is to eat a variety of healthy foods. If you eat a lot of meat then you might find that you have to eat more than two meals a day in order to get enough magnesium dietary supplements in your body. It can be hard to find the time to cook healthy meals all day, but it can be done. Just look for foods that are high in magnesium content. For example whole grain bread, beans, fresh fruit and vegetables are all good places to start.
When you are trying to find a good source of magnesium for your diet one of the easiest foods to incorporate into your diet is green leafy vegetables. Because green leafy vegetables contain a lot of nutrients including magnesium, it is easy to see how they would make a good part of a well balanced diet. You will have to make sure though that you are eating enough green leafy vegetables to ensure that you don’t develop a magnesium deficiency. For those who already have a magnesium deficiency it can be particularly difficult to get enough green leafy vegetables into your diet.
You might find that you have to make some very minor changes to your diet, such as replacing foods that are high in magnesium with lower magnesium content foods. If you need to lose weight, you may have to lose even more sodium or reduce your intake of certain foods. In the end though you should find that making just a few simple changes to your diet will go a long way towards ensuring that you get the amount of magnesium that you need every day. Your health professional is the best person to explain to you the possible benefits and risks of magnesium for your particular health problem.