Magnesium; Important for Plants and Humans
Magnesium is but one of the important minerals that come from the soil. If the soil is replete with magnesium, then the plant will be too and our own consumption of the plant will be beneficial. Sadly though, commercial veggies do not contain the mineral levels that they used to, and supplementing with magnesium, both for your plants and for your body, may be necessary.
Fertilizing your plants with extra magnesium is cheap and easy to do and because magnesium is so important for photosynthesis, adding it to the soil will lead to healthy plants. Magnesium is required to give the leaves their lush, green colour, and then when we then eat the plant, that magnesium benefit is conferred on to us.
In plants, the magnesium is found in the enzymes, right inside the chlorophyll molecule and the magnesium allows the plant to metabolise carbohydrates (yes, even plants need carbohydrates), as well as give the cells firm cell membranes.
How does the soil lose magnesium?
Heavy rains may wash the magnesium out of the soils, and soil that is too rich in potassium results in the plant absorbing the potassium preferentially, and not the magnesium.
How can you tell if your plant is deficient in magnesium?
The older leaves become yellow around the edges and next to the veins. The leaves may also develop purple or brown marks and if you leave them, the plant will eventually die.
How to replenish magnesium
Add rich compost annually. This traps in the moisture and prevents the run-off that may take the magnesium with it. Plus, organic compost from our ‘already made composter’, is rich in magnesium.
In addition, you can enrich the soil by adding Epsom salts. Humans need Epsom salts and magnesium as well.
Why is magnesium essential in your diet?
Magnesium Deficiency:
Magnesium deficiency is usually a result of the absence of magnesium in the daily diet. According to studies, as much as 60% of the population is deficient in magnesium. This may be due to insufficient intake (see list of magnesium-rich foods below) but also because underlying medical conditions such as diabetes, excessive alcohol intake or certain medications deplete magnesium.
Who requires magnesium supplements?
Firstly, people who do not consume foods containing magnesium suffer from magnesium deficiency.
- A diet too high in processed foods and too low in vegetables adds to the problem.
- Secondly, people who suffer from insulin resistance or diabetes are at a higher risk of suffering from magnesium deficiency. In these cases, there is an excessive loss of magnesium in the urine and hence, magnesium deficiency.
- Intestinal surgery or infection may lead to loss of magnesium through diarrhea.
- The elderly have diminished gastric secretions and do not extract the minerals and nutrients adequately from the foods they eat.
- People on proton pump inhibitors do not extract nutrients adequately.
- Similarly, high amounts of magnesium get excreted from the body when a person consumes alcohol in large quantities.
People taking certain medications like antibiotics, anti-malarial drugs, diuretics and heart medications should not take magnesium supplementation without consulting a physician.
Benefits of Magnesium:
It is important for more than 300 metabolic processes.
It helps sleep and relaxation.
It helps regulate the levels of blood sugar in the body. It increases the efficacy of insulin.
It’s used in the treatment of irregular heartbeat (arrhythmia).
Magnesium sulfate (Epsom salts) is used to prevent seizures in pregnant women with hypertension.
It is beneficial for constipation.
It is prescribed for the treatment of migraines, asthma and diabetes.
It is combined with vitamin B6 (pyridoxine) to help dissolve kidney stones.
It is essential for the transmission of nerve impulses.
It plays an essential role in energy metabolism
Transdermal absorption of Magnesium
When dissolved in warm water magnesium sulfate (Epsom Salts) or magnesium chloride is absorbed through the skin and replenishes the level of magnesium in the body.
- Magnesium Sulphate, (Epsom salts) is beneficial for people suffering from arthritis. An Epsom salts solution in the bath will help to increase blood circulation and reduce swellings in the joints. Massage lotions containing Epsom salts or magnesium chloride, are helpful in relieving the pain, stiffness and swelling of the arms, knees, fingers and legs.
- Studies also reveal Epsom salts in the form of a gel can reduce pain associated with osteoporosis.
- Epsom salts (or magnesium) in the form of a laxative, are used for cleansing the colon. Colon cleansing or managing constipation removes the faecal matter and the mucus in the colon.
- Relaxes the vessel wall and relaxes the body
Stress drains the body of magnesium, and Epsom Salt baths are considered to be a natural stress reliever. The salt draws toxins from the body, calms the nervous system, reduces swelling and relaxes muscles. The magnesium helps to produce serotonin, a mood-elevating chemical within the brain that creates a feeling of calm and relaxation. - Research shows that magnesium also increases energy by encouraging the production of ATP (adenosine triphosphate), the energy packets made in the cells.
- Magnesium ions also relax and reduce irritability by lowering the effects of adrenaline. It lowers blood pressure, creates a relaxed feeling, improves sleep, concentration, and helps muscles and nerves to function properly.
- Massage a handful of Epsom Salts, mixed into olive or grapeseed oil, onto rough skin to exfoliate.
Magnesium Health Benefits for Bones and Muscles
Formation of Bones
65% of the body’s magnesium content is found in the bones. So, magnesium is important in maintaining strong yet flexible bones. Magnesium is also stored on the surface of the bones, from where the body draws the magnesium whenever it is required.
Magnesium aids in the body’s absorption of calcium and plays a key role in the strength and formation of bones and teeth. This means that those at risk for osteoporosis can benefit from taking magnesium.
Muscle Aid
Magnesium relaxes the muscles and therefore reduces cramps and muscle sprains. It is also crucial for patients who are suffering from fibromyalgia (a chronic disease that includes symptoms like muscle pain, joint pain and pain in the soft tissues.)
Magnesium acts as a gate-blocker to the tendency of calcium to overload. If calcium is not regulated by blocking it, it can rush into the nerve cells and activate the nerve, causing the muscle to over-contract. This, in turn, may lead to muscle spasms, soreness, etc. Magnesium is responsible for blocking this extra calcium and moderating the flow. Thus, magnesium, together with calcium, is responsible for maintaining the body’s muscle and nerve tone.
Dosage:
The recommended oral daily allowance (RDA) varies in individuals with age and gender.
Children
- 1-3 years – 80 mg.
- 4-8 years – 130 mg.
- 9-13 years – 240 mg.
- 14-18 years (boys) – 410 mg.
- 14-18 years (girls) – 360 mg.
- Adult females 300-400mg
- Pregnant women 400mg
- Breastfeeding women 400mg
- Males 400-600mg
Transdermal absorption is also a wonderful way of absorbing magnesium. A once-a-week soak in 500g Epsom salts or Magnesium Chloride will supply the necessary amount your body needs without overload.
How much magnesium is in your plant food?
- Pumpkin seed – kernels: Serving Size 1 oz, 168 mg
- Almonds, dry roasted: Serving Size 1 oz, 80 mg
- Spinach, boiled: Serving Size ½ cup, 78 mg
- Cashews, dry roasted: Serving Size 1 oz, 74 mg
- Pumpkin seeds in the shell: Serving Size 1 oz, 74 mg
- Black beans, cooked: Serving Size ½ cup, 60 mg
- Dark chocolate -60-69% cacao: Serving Size 1 oz, 50 mg
- Peanut butter, smooth: Serving Size 2 tablespoons, 49 mg
- Avocado, cubed: Serving Size 1 cup, 44 mg
- Potato, baked with skin: Serving Size 3.5 oz, 43 mg
- Rice, brown, cooked: Serving Size ½ cup, 42 mg
- Banana: Serving Size 1 medium, 32 mg
- Cocoa powder– unsweetened: Serving Size 1 tablespoon, 27 mg
- Raisins: Serving Size ½ cup, 23 mg
- Broccoli, chopped & cooked: Serving Size ½ cup, 12 mg
- Apple: Serving Size 1 medium, 9 mg
- Carrot, raw: Serving Size 1 medium, 7 mg
https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food
Stay healthy
Bruce
