Less Famous Nutrient MAGNESIUM

Support the health of the heart, bones, brain and more with this crucial mineral ---Magnesium!!

According to America's National Institutes of Health, magnesium plays a role in more than 300 biochemical reactions in the body, including supporting healthy blood pressure levels, muscle and nerve function and blood glucose levels, among others.

Symptoms of magnesium deficiency don't show up immediately, but chronically low magnesium levels eventually wear down the cells and can lead to a number of health concerns. Add other common deficiencies like low levels of vitamin D and Omega-3 fatty acids, and the risk of degenerative diseases like cardiovascular disease and Type 2 diabetes increases significantly.

Food processing can remove the mineral from naturally healthy food sources. Refined grains--found in white bread, white rice and white pasta--go through a process that removes the germ and bran, the nutrient-rich parts of the grain that also happen to be the main source of Magnesium. While water can be a good source of the mineral, its magnesium content varies widely, and filtering can lower both calcium and magnesium levels, you would need to have your water tested to know the content.

Opt for fresher, less processed foods and choose whole, raw foods when possible. Great sources of magnesium are almonds, cashews, yogurt, spinach, black beans, avocado, potatoes with skin, brown rice and salmon fish.

Starting from birth every person needs a minimum of 30mg to 420 mg of magnesium intake, daily. Consulting a Health specialist or a Nutritionist to know about age wise daily need is valuable!

- Prathyusha