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I. Daily Requirement on Magnesium 2
II. Benefits of Magnesium (10 cases) 2
III. Signs of Magnesium deficiency (7 signs) 3
IV. Signs of Excess Magnesium 4
V. Magnesium-containing foodstuffs 5

I. Daily Requirement on Magnesium
Magnesium, of chemical sign, Mg ++, is a macromineral and in addition, an electrolyte just like Sodium Na+, Potassium K+, Calcium Ca++...The average daily requirement is 400 mg, range between 250-600 mg, and can be found in everyday food. In case of shortage, the body must extract Magnesium from the cells to ensure the global balance of all the body's transformations. Magnesium is involved in the production of antioxidants, DNA, bones, in glycolysis, in the transport of electrolytes within the cell, in the stimulation of the nervous system, cardiac, muscular and blood vessel contractions.

Magnesium chloride is easily assimilated and does not cause diarrhea like magnesium oxide.

II. Benefits of Magnesium (10 cases)
1. Decrease the toxicity of chemotherapy and radiotherapy. This effect has been reported in European Journal of Cancer and Japanese Journal of Clinical Oncology. The daily intake of 200 to 1000 mg of Magnesium helps to reduce constipation during these anti-cancer treatments.

2. Decrease cancers. Magnesium is involved in cell permeability, in protection against heavy metals. A cohort of 4035 men with high Magnesium values shows a 50% reduction in cancer deaths and a 40% reduction in cardiovascular deaths, according to SDRM (International Society for the Development of Research on Magnesium), Data from the Paris Prospective Study 2 in Journal of Epidemiology.

3. Decrease anxiety and stress. A study done at the Larner School of Medicine at the University of Vermont published in Plos One indicates that the daily intake of 248 mg of Magnesium greatly improves depression and anxiety in people of all ages of both sexes, especially the salt Magnesium Chloride, which is very useful for the heart, vessels, kidneys and prevents mineral loss and chronic diseases.

4. Decrease type 2 diabetes. A study conducted at the Department of Nutrition at Harvard University involving 85,000 women and 42,000 men over a period of 12-18 years, shows that the addition of Magnesium in the daily diet, decreased the cases of type 2 diabetes by 34%. For women, 320 mg/day and 420 mg/day for men. Obese people are less likely to have type 2 diabetes.

5. Decrease cases of heart attack. The study was done by the American Heart Association on 9820 subjects with an average age of 65 years, over a period of 7-8 years. Low blood levels of Magnesium are related to deaths from heart attack.

6. Decrease osteoporosis. A US study of 3,765 participants (1577 men, 2071 women) with a mean age of 60 years, over 8 years, published in the British Journal of Nutrition (BJN), edited by Cambridge University Press, showed that higher dietary magnesium intake has a protective effect on osteoporetic fractures. Magnesium accelerates the absorption of Calcium, otherwise Calcium would be used to cause joint inflammation.

7. Improves memory in the elderly. The result is published in the specialized journal on Alzheimer's disease: there is a 10% improvement of memory in subjects aged 50-70 years, having taken Magnesium at the rate of 25 mg/kg/day.
Centers participating in the study: Neurocentria Inc, Fremon CA USA, (Center for the Study of Disorders and Decreased Recognition), Columbus University/ OH Psychological Study USA, University of Southern California, Los Angeles/ CA Psychological Study USA, Tsinghua University School of Medicine Beijing China.

8. Decrease cases of increased blood pressure. A study of 5,000 American subjects aged 18 to 30 over a 15-year period showed a significant reduction in the likehood of blood pressure increase and type 2 diabetes.

9. Decrease the formation of kidney stones. The American Journal of Gastroenterology mentioned that the intake of Magnesium prevented the appearance of kidney stones in 560180 subjects. The lack of Magnesium induces the increase of blood lipids, which will be used for the formation of kidney stones.

10. Decrease cramps in pregnant women. The study was conducted at Linköping University in Sweden (Department of Obstetrics and Gynaecology), during 3 weeks, showed a clear decrease in cramps in pregnant women.

III. Signs of Magnesium deficiency (7 signs)
1. Increased blood pressure, cramps, calcification of blood vessels leading to hypertension and heart attacks.

2. Increase in blood sugar levels due to lack of insulin production.

3. Calcification of the arteries. Lack of Magnesium reduces the transport of potassium (K+) to ensure the elasticity of the arteries.

4. Interruption of sleep. Lack of Magnesium degularizes the nerve impulse, giving more vivid reactions, insomnia, tremor, contraction, severe failure.

5. Loss of energy, physical and emotional fatigue.

6. Anxiety, depression. The regulation of calcium, glutamate is disturbed, affecting the neurons giving nausea, depression, anxiety, cell death.

7. Bone fragility, due to lack of absorption and distribution of calcium Ca++.

Causes of Magnesium deficiency
A drop in the blood Magnesium level means that the body does not absorb or eliminates too much Magnesium in the following situations:

- Decreased blood levels of calcium (Ca++) and potassium (K+)...
- Alcoholism, poor nutrition
- Chronic diarrhea
- Digestive disorder
- Disturbance of blood glucose levels due to inappropriate use of medications
- Post-operative states
- Severe burns
- Prolonged use of diuretics
- Parathyroid insufficiency
- Medications involved in blood magnesium lowering: antibiotic, diuretic, insulin, laxative, phenytoin, cyclosporine, digoxin

IV. Signs of Excess Magnesium
Red face, dizziness, nausea, tightness in the stomach, low blood pressure, irregular heartbeat, difficulty breathing, muscle weakness.

Excess blood Magnesium never comes from the normal diet, but as a result of an excessive intake, or a blockage in the elimination of Magnesium in the following situations:

- Diarrhoea, Magnesium is of a laxative nature...
- Water loss
- Kidney failure
- Adrenal insufficiency (Addison's disease)
- Hyperparathyroidism, hypothyroidism
- Use of laxatives, antacids containing Magnesium
- Some antibiotics, thyroid medicine, aspirin, lithium
- Excessive intake, more than 1,000 mg of magnesium would lead to heart and respiratory failure, especially for people with a history of kidney problems

V. Magnesium-containing foodstuffs
1. Rice : 781mg Magnesium/100g Rice

2. Pumpkin seeds : 535 mg Magnesium/100g seeds

3. Watermelon seeds (watermelon) : 515/100g seeds

4. Sunflower seeds : 325 mg Magnesium/100g seeds, also contains Vit E

5. Seeds with anti-inflammatory, cardiotonic properties

6. Green vegetables : broccoli, spinach, artichoke, kale, cucumber, celery, collard greens, mustard greens, which also contain Iron (Fe++), manganese (Mn++), vitamins A, C, K
For information: 157 mg Mg/bol spinach, 154 mg Mg/bol Swiss vegetable, 92 mg Mg/bol pumpkin seeds, 80 mg Mg/bol fines, 60 mg Mg/bol black peas, 50 mg Mg/bol yoghurt

7. Dark chocolate contains 64 mg Mg/28 g of chocolate, which also contains iron, bronze, manganese, prebiotic fibres useful for the intestinal flora and the heart, flavonol anti-oxidant, protecting the oxidation of bad LDL cholesterol avoiding their fixation to the arteries.

8. Avocados contain 58 mg Mg/avocado, and in addition to potassium, good cholesterol for the heart, fibers useful for lowering bad cholesterol, inflamations.

9. Peas : lentils, green peas, soy, peas eat everything (Holland), also contain iron, potassium and are a source of vegetable protein essential in the vegetarian diet. Fibre helps to lower cholesterol, regulates the blood sugar, avoiding heart disease. Natto is the name of the product made from fermented soybeans, is a source of vitamin K2, useful for bones.

10. Tofu is a soy-based condensed milk. 100 g of Tofu contains 53 mg of Mg and 10 g of protein essential in the vegetarian diet. Tofu protects the arteries and prevents stomach cancer.

11. Cereal grains (wheat, oats, barley) are well nourishing and also contain B Vitamin, Manganese, Selenium, Fibre to reduce inflamation and heart disease.

12. Some fish: salmon, mackerel ...also contain potassium, selenium, Vit B, omega 3 fatty acids...which will reduce chronic diseases, especially heart disease...

13. Bananas: on average a banana provides 32 mg of Mg, in addition to potassium, manganese, Vit C, Vit B 6, fiber to reduce the chances of heart disease and blood pressure. The high sugar content of ripe bananas is not suitable for people with high blood sugar levels. Green bananas reduce blood sugar, inflamation, and are beneficial for intestinal function.
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