Magnesium Health Benefits And Magnesium Rich Foods

Magnesium has important benefits for the body. Magnesium is an essential mineral necessary for normal functioning of various organs and systems of the body including the skeleton, heart, and nervous. Magnesium deficiency can cause a variety of complaints and negative effects on the body. Food consumed sometimes do not provide enough magnesium to the body's daily needs. You can increase your intake of magnesium and protect health by taking magnesium supplements.

Magnesium Health Benefits

Magnesium is important to accelerate the body's metabolism. Magnesium helps the body to break and use carbohydrates, fats, proteins, and several minerals including calcium, zinc, and copper.

Magnesium relaxes blood vessels and helps lower blood pressure. Magnesium may help prevent arrhythmias (abnormal heart rhythms) and reduce the incidence of migraines.

Magnesium is essential for bone health, so that magnesium deficiency can lead to osteoporosis. Magnesium is also important for muscle function. Inadequate levels of magnesium can cause muscle cramps.

Magnesium is a mineral that is essential to a wide variety of body processes, including energy production, protein formation, DNA production, and nerve conduction. It helps maintain normal levels of potassium, phosphorus, calcium, adrenaline and insulin, and keeps heart health.

Magnesium helps improve insulin reaction and thereby, reduces blood sugar levels. This helps diabetic patients gain healthy blood sugar levels.

Magnesium Rich Foods

To ensure an adequate amount of magnesium from food, eat lots of green leafy vegetables such as spinach and kale, cold-water fish such as halibut and salmon, as well as a variety of grains and nuts. Here are foods source of magnesium

1. Green Vegetables

Green vegetables are a rich source of magnesium. Spinach, broccoli and peas contain a very high amount of the nutrient. Even one-cup serving of any of these foods provides as much as 150 mg of magnesium to the body.

2. Whole Grains

Whole grains prove to be another excellent source of magnesium. Brown rice, millet, whole wheat bread and other grain food contains good amount of magnesium. At least 24 mg of magnesium is consumed by the body through whole grains.

• 1/2 cup brown long-grained cooked rice has 40 mg of magnesium
• 3/4 cup bran flakes contains 40 mg of magnesium
• 1 cup instant oatmeal contains 55 mg of magnesium

3. Fish

Fish has very high magnesium content. For instance, as much as 170 mg of magnesium can be added to your diet (per serving) by consuming Halibut. Then, a ½-can of tuna fish contains 28 mg of magnesium. At the same time, fish is very high on protein and other nutrients as well.

4. Beans

Eating beans is an excellent and inexpensive way of adding magnesium to your diet. White beans, black beans, pinto beans and lima beans are very rich in the said nutrient. In fact, over 100 mg of magnesium is contained in a one-cup serving of beans.

5. Tomato Paste

Tomato paste is also a simple way to add the required amount of magnesium in your diet. You just have to cook your vegetables and meats in tomato paste to make them magnesium-rich. Over 130 mg of magnesium is present in one cup of tomato paste.

6. Dairy Products

Most of the dairy products are very high on nutrition content, which includes magnesium. 8 oz. plain, skim yogurt contains about 45 mg of magnesium. 24 mg of magnesium is present in one cup of whole milk.

7. Desserts

Some desserts are a delectably rich source of magnesium. For instance, 4 oz. chocolate pudding contains 24 mg of magnesium and 1.5 oz. milk chocolate candy bar accounts for 28 mg. Those who want to keep their weight in check can rely on other sources of magnesium.

8. Fruits

Some of the fruits are also rich in magnesium. For example, 1/4 cup seedless raisins have 25 mg of magnesium, while 30 mg of magnesium is present in a middle-sized banana. Fresh apricots are another good source of magnesium.

9. Nuts

Nuts are a supremely rich source of magnesium. Almonds, Brazil nuts, cashews, and pine nuts have high magnesium content. 2 oz of any of these nuts provide for a sufficient magnesium supply to your body.

In addition, you can also take supplements with 250 mg of magnesium as part of the daily diet. Look for a supplement that provides magnesium in the form of magnesium citrate or aspartate for the best results. In case you find the necessity to take magnesium supplements, make sure to consult your doctor (especially if you have any kind of intestinal disease).

How much magnesium should you take?

The RDA for magnesium is 280-350 mg and the recommended amount ranges from 300-450 mg. Toxicity is rare in high doses because of intestinal absorption automatically lower with higher intakes of magnesium, and the kidneys to excrete the excess amount by leaps and bounds.

The most common side effects of too much magnesium is diarrhea or nausea, although severe side effects such as muscle weakness difficulties, lethargy, confusion and breathing can occur. Symptoms of magnesium deficiency can cause muscle spasms, irregular heartbeat, seizures, confusion, irritability, nervousness, and personality changes.

Caution

• Magnesium supplements in high doses (more than 350 mg per day) can cause diarrhea.
• Certain medications and antibiotics such as gentamicin and diuretics such as furosemide used to treat heart failure or renal impairment, can reduce levels of magnesium in the body.
• Magnesium can also interfere with the absorption of some drugs including the anti-malarial drug.
• Consult with your doctor before taking magnesium supplements while you are taking certain medications or if your medical condition is being monitored

Vitamin D Foods, Deficiency & Overdose

The main function of vitamin D is act as the destroyer and killer all kinds of viruses and bacteria that invade the body, also gives strength to the body against disease. Therefore, vitamin D deficiency or overdose can cause several diseases. Vitamin D is also very important to expedite the process of bones and teeth  growth also keep it out of brittleness. If there is deficiency of vitamin D, the body will experience a variety of diseases, such as osteoporosis, osteopenia, diabetes, hypertension, and other cardiovascular disease, breast cancer, and endometrial cancer. Meanwhile if there is overdose of vitamin D, also cause several disease. Actually, the specific disease caused by vitamin D overdose does not exist. It's just that organ damage can be experienced due to excess vitamin D. Vitamin D is also known to carry a fair amount of calcium. For excess daily consumption causes renal impaired performance and overburdened.

Vitamin D is essential for bone health because it plays a role in calcium absorption in the stomach and digestive tract. Without sufficient vitamin D, your body will not be able to absorb calcium properly so having weak bones. Vitamin D is a pro-hormone that our body uses to transport calcium from the digestive through the blood to the bones, heart, brain, lungs and other organs that require it.

It is need to meet the requirement daily intake of vitamin D, according to the United States Institute of Medicine, the recommended dietary allowances of vitamin D are:

• Infants 0–6 months: 400 IU/day* 
• Infants 6–12 months: 400 IU/day* 
• 1–70 years of age: 600 IU/day (15 μg/day) 
• 71+ years of age: 800 IU/day (20 μg/day) 
• Pregnant/lactating: 600 IU/day (15 μg/day) 
• Asterisk for infants indicates Adequate Intake (AI) for infants, as an RDA has yet to be established for infants.

Vitamin D foods

Vitamin D is a lot coming from the morning sun, working on bone mineralization by increasing the absorption of calcium and phosphorus in the digestive system, so that the levels in the blood increases. This is done by taking calcium from the bones and to encourage retention by the kidneys. Even so, you also can get vitamin D from foods such as Green vegetables, oranges, strawberries, tomatoes are also rich in lycopene, broccoli, cod liver oil, salmon and mackerel, tuna fish and sardines, cereals are fortified with vitamin D, eggs (including the yolk), also margarine are fortified with vitamin.

Vitamin D Deficiency Symptoms

Anyone know what are the symptoms? Abnormal bone formation is a symptom of vitamin D deficiency which can lead to other diseases that spread more severe. Symptoms of vitamin D deficiency is restless, forehead always sweating, irritable and also swelling in the joints and cartilage to form 2 circles are hard. Usually these symptoms if attacked children who are deficient in vitamin D will look fat even though underweight. 

The most severe symptoms are leg bone formation in children is not normal. Can be concave or convex. Their stomach would like enlarged and swollen to the front and followed by constipation. This is because the intake of vitamin D deficiency as a baby. Inadequate intake of milk into the cause of these symptoms arise. Usually phosphorus and calcium deficiency. But it could be a deficiency of vitamin D was greater so that the intake of phosphorus and calcium were not met.

Symptoms of Vitamin D Overdose

Emotional symptoms of excess vitamin D is usually marked by nervous, irritable or short-tempered. While the physical symptoms that can be observed is dehydration and severe headaches. For long-term symptoms can be neurological abnormalities, muscle shape that started not fit, and there is itching, weak and tired. Can even interfere with the urinary tract. The occurrence of excessive urine production, and the presence of kidney stones can lead to kidney failure. Therefore, it is important to pay attention to the symptoms of your long term health.

Keep in mind that the initial diagnosis of vitamin D overdose is not easy. However, if the feeling or condition of your body is not good due to the consumption of vitamin D, immediately go to the doctor to check if you have been exposed to toxic or toxicity of vitamin D.

20 Best High Protein Foods From Animals & Vegetables

We need to know the list of foods that contain high protein, because protein is an essential nutrient that the body needs to form muscle tissue. If you are a bodybuilder, then you need a high protein intake to shape and increase  your muscle mass. Protein plays an important role in the structure and function of all living cells and viruses. Most proteins are enzymes or subunits of enzymes. 

Other types of proteins play a role in structural or mechanical functions, such as the proteins that form the cytoskeleton rods and joints. Proteins involved in the immune system (immune) as an antibody, the control system in the form of the hormone, as the storage component (the seed) and also in the transport of nutrients. As a source of nutrition, protein acts as a source of amino acids for the organism which are not able to form the amino acid (heterotrophic).

Based on the source, the protein is divided into two, namely vegetable protein and animal protein. Vegetable protein derived from plants, while animal protein derived from animals. Animal protein contains a complete amino acid profile including the essential amino acids that must be used for the development of the body.

Below you can read 20 high protein foods:

1. Shrimp
   
   Shrimp is rich in calcium and protein, and are included in the category of animal protein sources. Value of protein in shrimp categorized as complete protein amino acid levels are high, complete profiled and approximately 85-95 percent easily digested. 100 gr of raw shrimp contains 20.3 grams of protein or enough to meet the daily protein requirement by 41%.


2. Fresh fish
   
   Surely we all know that fish is a high-protein foods. However, in contrast to the flesh, we do not need to worry about the fat content in the fish. Some types of fish, such as gindara has a very low fat content. Other fish such as salmon and tuna have enough fat content, but do not worry because the fat contained in it is a good Omega 3 fats.


3. Anchovy
   Although small in size, it turns out the protein content in the anchovy reached 10%. Besides protein, you can also get calcium from the anchovy consumption.


4. Eggs
   Eggs are one source of protein with complete nutrition than other protein sources of food. Boiled egg contains seven grams of protein with only two grams of saturated fat. To avoid saturated fats, use egg whites and discard the yolk. The studies found that people who ate eggs and toast for breakfast full longer and consume fewer calories throughout the day. Eggs do contain some cholesterol. But dozens of studies have shown that saturated fat (instead of cholesterol from food) that improve blood cholesterol levels.


5. Chicken breast (White Meat)
   Low-fat cuts of meat, is a low-cholesterol healthy lunch choices. This food can be an option if you want to eat meat is low in saturated fat.


6. Chicken Tenderloin (White Meat)
   Each tenderloin has a weight of about one and a half to two ounces, making it easier for you to control your portions. Two tenderloin is almost equivalent to the size of the three-ounce servings.


7. Sirloin (Beef)
   Sirloin meat is meat that comes from the back of the cow. Meat is working harder than the other parts, are generally used to make steaks so slightly harder than others. Sirloin has advantages in size, which can be cut larger than the other cow softer parts. Besides this Sirloin contains almost no fat.


8. Channeled applesnail or Pomacea canaliculata
   Channeled applesnail are known to contain omega 3, 6 and 9. From the test results of proximate, the protein content in snails proved high, ranging from 16 to 50 percent. In some areas, snails processed into various types of cuisines such as satay, chili snails, and so on.




Pure milk
Milk serves as one of the best sources of protein and rich in quality protein. Amount of milk protein is not too large, but the quality of protein available to the body is simply amazing. Protein in milk contains all the essential amino acids that the body needs. Even so, for some peoples, milk can cause allergy.


9. Soybeans
   In addition to protein, soybeans are also low in fat and contains phytochemicals such as isoflavones, saponins and phytc acid. The content is good for reducing heart disease, osteoporosis and cancer. Soybeans contain 29 grams of protein per cup.


10. Tofu
    Tofu is rich in nutrients, especially protein can be processed into a variety of creative dishes. Can be taken with salads, steamed, fried or baked. In addition to nutritious, tofu is also easy to blend with spices and other foods so you will not get bored eating it.


11. Sushi
    Sushi is a Japanese food consisting of rice which is formed with side dishes such as seafood, meat, vegetables raw or cooked. Sushi contains protein and fiber are generally low in calories and fat.


12. Wheat
    Grains such as wheat, is more widely known as a carbohydrate source. However, did you know that whole grains also contain protein? On wheat, protein content can reach about 9%. However, consumption of grains should be limited, especially for those who are on a low carbohydrate diet.


13. Cheese
    All types of cheese is a good source of protein. Try cheddar or mozzarella cheese are mixed into salads, pasta, sandwiches or soups. One thing to be aware, especially for those who are dieting, cheese contain fat. So limit your consumption of no more than 1 ounce per day. 


14. Spinach
    In one cup of spinach contains 3 grams of protein. You can eat them steaming or boiling. Make sure you do not cook it too long, so taste has not changed and nutrition remains assured.


15. Broccoli
    Broccoli contains 5 grams of protein in one cup, as well as fiber, carbohydrates, vitamins and minerals that are classified as a vegetable with complete nutrition. 


16. Tempeh
    Food ingredients from fermented soy is quite tasty and delicious. Rich in vegetable protein, and can be processed into any food.


17. Almonds
    This savory nut low in carbohydrates, high in calcium and protein. In addition, almonds also contain natural fibers, can be consumed raw or materials flavor enhancer in other foods. 


18. Peas
    Types of beans such as peas, beans or string beans contain fiber and high protein. One cup of beans contains 12-15 grams of protein.


19. Yoghurt
    Yogurt is high in calcium and protein. Get used to eat yogurt every day. Can be consumed directly, mixed with fruit, smoothies, or can be added to soups and curries.