So, lately I’ve found myself divoring the book Ultramind solution, written by Mark Hyman, M.D., promoter of Fuctional Medicine. You may want to check some details here.
Mr. Hyman approach on problems is innovative and provides you with a new way to detoxify and take care of your body that will lead you to a clear mind and way of thinking.
Among the others, i have discovered the power of Magnesium; it is impressive the benefits of this mineral:
1. Better sleep – Melatonin, the sleep regulating hormone. is disturbed when Magnesium is deficient.
2. Relaxes the nervous system – Serotonin, which relaxes the nervous system and elevates mood, is dependent on Magnesium.
3. Bigger, stronger muscles – Insulin-like Growth Factor (IGF-1), which is a major contributor to the growth and strength of muscles, are produced more under the influence of Magnesium.
4. Better flexibility – Lactic acid, which doesn’t allow the muscles to relax properly and promotes cramps, builds up with low Magnesium.
5. Bone integrity and strength – Calcium and Calcitonin are promoted by Magnesium that makes them fix to the bones. Magnesium also suppresses a hormone called parathyroid that breaks down bone.
6. Remineralizes teeth – Phosphorous and calcium in saliva are unhealthy balanced when Magnesium is deficient.
7. Alkalizes the body – The body’s pH balance is restored by Magnesium.
8. Hydrates – Proper hydration is promoted by the essential electrolyte Magnesium is.
9. Helps to relieve constipation – Toxins in the bowel are cleansed by Magnesium.
10. Enzyme function – Enzymes are protein molecules that stimulate every chemical reaction in the body. Magnesium is required to make hundreds of these enzymes work and assists with thousands of others.
11. Diabetes – Insulin secretion, which facilitates sugar metabolism, is enhanced by Magnesium; without it, glucose is not able to transfer into cells, so glucose and insulin build up in the blood, causing various types of tissue damage, including the nerves in the eyes.
The following foods are the top 10 foods rich in Magnesium:
1: Bran (Rice, Wheat, and Oat)
Rice bran: 781mg (195% DV) per 100 grams
Wheat bran: 611mg (153% DV) per 100 grams
Oat bran: 235mg magnesium (59% DV) per 100 grams
2: Dried Herbs
Dried corriender: 694mg (174% DV) per 100 grams
Dried Chives: (160% DV)
Dried Spearmint: (151% DV)
Dried Dill: (112% DV)
Dried Sage: (107% DV)
Dried Basil: (106% DV)
Dried Savory: (95% DV)
3: Squash, Pumpkin, and Watermelon Seeds
Squash and pumpkin: 535 mg (134% DV) per 100 grams
Watermelon seeds: 515mg (129% DV) of magnesium per 100 grams
4: Cocoa Powder (Dark Chocolate)
Cocoa powder: provides 499mg (125% DV) per 100 grams
Dark baking chocolate: 327mg (82% DV) per 100 grams
Typical chocolate candy bar: 63mg (16% DV) per 100 grams
5: Flax, Sesame Seeds, and Sesame Butter (Tahini)
Flax seeds: 392mg (92% DV) per 100 grams
Sesame seeds: 351mg (88% DV) per 100 grams
Sesame butter (tahini): 362mg per 100 grams
6: Brazil Nuts
Brazil nuts: 376mg (94% DV) per 100 grams
7: Sunflower Seeds
Sunflower seeds: 325mg (81% DV) per 100 grams
8: Almonds and Cashews (Mixed nuts, Pine Nuts)
Almonds: 286mg (72% DV) per 100 grams serving
Cashews: 273mg (68% DV) per 100 grams
Pine nuts: 251mg (63% DV) per 100 grams
Mixed nuts: 251 mg (63% DV) per 100 grams
Molasses: 242mg (61% DV) per 100 grams
10: Dry Roasted Soybeans (Edamame)
Dry roasted soybeans: 228mg (57% DV) per 100 grams
Boiled edamame: 64mg (16% DV)per 100 grams
The optimal RDAs of Magmesium are:
300 mg for young women
350 mg for young men
400 mg for 15- to 18-year-old boys
450 mg for pregnant and lactating women
therefore, you may want to consider adding Magnesium supplements to your diet; the best way is to split the dosage in two times per day, once with breakfast and once with dinner.