What is the Most Abundant Mineral in Your Body?
It is found in earth, sea, plants, animals and humans. About 60% of it is found in bone in your body, while the rest is in muscles, soft tissues and fluids, including blood.
Every cell in your body contains it and needs it to function.
It is a helper molecule in biochemical reactions and is involved in over 600 reactions in our bodies. Some of these reactions include energy creation, protein formation, gene maintenance, muscle movements, nervous system regulation.
Surprisingly, studies suggest that 50% of people in the US and Europe get less than the recommended daily amount of it.
It boosts your exercise performance. It helps move blood sugar into your muscles and dispose of lactic acid, which can build up in muscles during exercise and cause pain. Studies have shown that taking it can boost exercise performance for athletes, the elderly and people with chronic disease. In one study, volleyball players who took 250 mg per day experienced improvements in jumping and arm movements.
It fights depression. One analysis of over 8,800 people found that those under 65 years of age with the lowest intake had a 22% greater risk of depression. Some experts believe that low amounts of it in modern day food may be the cause of many cases of depression and mental illness.
It is effective against type 2 diabetes and can help lower blood pressure. It’s believed that about 48% of diabetics have low levels of it in their blood. This can impair insulin’s ability to keep blood sugar levels under control. In another study, people who took 450 mg per day experienced a significant decrease in systolic and diastolic blood pressure.
It has anti-inflammatory effects. Supplements with this mineral can reduce CRP and other markers of inflammation in older adults, overweight people and those with prediabetes. In the same way, high-magnesium foods can reduce inflammation. These foods include fatty fish and dark chocolate.
It can help prevent migraines. Some researchers believe that people who suffer from migraines are more likely than others to be deficient in this mineral. In fact, a few studies suggest that it can prevent and even help treat migraines.
You're probably wondering what this mineral is....
MAGNESIUM. Magnesium is the most abundant mineral in our bodies and is necessary for proper function.
Here is a list of some magnesium rich foods to work in to your diet, especially if you're experiencing some of the conditions mentioned above. RDI = registered daily intake.
Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams).
Spinach, boiled: 39% of the RDI in a cup (180 grams).
Swiss chard, boiled: 38% of the RDI in a cup (175 grams).
Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams).
Black beans: 30% of the RDI in a cup (172 grams).
Quinoa, cooked: 33% of RDI the in a cup (185 grams).
Halibut: 27% of the RDI in 3.5 ounces (100 grams).
Almonds: 25% of the RDI in a quarter cup (24 grams).
Cashews: 25% of the RDI in a quarter cup (30 grams).
Mackerel: 19% of the RDI in 3.5 ounces (100 grams).
Avocado: 15% of the RDI in one medium avocado (200 grams).
Salmon: 9% of the RDI in 3.5 ounces (100 grams).
Additional studies:
http://www.healthnutnews.com/higher-magnesium-level-healthier-arteries/
https://authoritynutrition.com/10-proven-magnesium-benefits/