Diet
Magnesium:
Inside our bodies, magnesium is found mostly in our bones (60-65%) but also in our muscles (25%) and in other cell types and body fluids.
Magnesium and its fellow macronutrient, calcium, act together to help regulate the body’s nerve and muscle tone. In many nerve cells, magnesium serves as a chemical gate blocker – as long as there is enough magnesium around, calcium can’t rush into the nerve cell and activate the nerve. This gate blacking by magnesium helps keep the nerve relaxed. If our diet provides us with too little magnesium, this gate blocking can fail, and the nerve cell can become overactivated. When some nerve cells are overactivated, they can send too many messages to the muscles and cause to muscle to over-contract. This chain of events helps explain how magnesium deficiency can trigger muscle tension, soreness, spasms, cramps, and fatigue.
What events can indicate a need for more high-magnesium foods?
What can high-magnesium foods do for you?
Foods with a good source of magnesium:
Magnesium and its fellow macronutrient, calcium, act together to help regulate the body’s nerve and muscle tone. In many nerve cells, magnesium serves as a chemical gate blocker – as long as there is enough magnesium around, calcium can’t rush into the nerve cell and activate the nerve. This gate blacking by magnesium helps keep the nerve relaxed. If our diet provides us with too little magnesium, this gate blocking can fail, and the nerve cell can become overactivated. When some nerve cells are overactivated, they can send too many messages to the muscles and cause to muscle to over-contract. This chain of events helps explain how magnesium deficiency can trigger muscle tension, soreness, spasms, cramps, and fatigue.
What events can indicate a need for more high-magnesium foods?
- Muscle weakness, tremor, or spasm
- Heart arrhythmia, irregular contraction, or increased heart rate
- Imbalanced blood sugar levels
- Headaches
- Elevated blood pressure
What can high-magnesium foods do for you?
- Relax your nerves and muscles
- Build and strengthen bones
- Keep your blood circulating smoothly
Foods with a good source of magnesium:
- Swiss Chard
- Spinach
- Greens
- Pumpkin seeds, sunflower seeds, sesame seeds, flaxseeds
- Sea vegetables
- Green Beans
- Salmon
- Cucumber
- Bell Peppers
- Celery
- Kale
- Cantaloupe
Potassium:
Potassium is especially important in regulating the activity of muscle and nerves. The frequency and degree to which our muscles contract and the degree to which our nerve become excitable both depend heavily on the presence of potassium in the right amount.
Potassium plays an important role in muscle contraction and nerve transmission. Many of our muscle and nerve cells have specialized channels for moving potassium in and out of the cell. Sometimes potassium moves freely in and out and sometimes a special energy driven pump is required. When the movement of potassium is blocked or when potassium is deficient in the diet, activity of both muscle and nerves can become compromised.
Potassium is also involved in the storage of carbohydrates for use by muscles as fuel. It is also important in maintaining the body’s proper electrolyte and acid-base (pH) balance. Potassium may counteract the increased urinary calcium loss caused by the high-salt diet of most individuals thus helping prevent bones form thinning out at a fast rate.
What events can indicate a need for more high-potassium foods?
What can high-potassium foods do for you?
Foods with a good source of potassium:
Potassium plays an important role in muscle contraction and nerve transmission. Many of our muscle and nerve cells have specialized channels for moving potassium in and out of the cell. Sometimes potassium moves freely in and out and sometimes a special energy driven pump is required. When the movement of potassium is blocked or when potassium is deficient in the diet, activity of both muscle and nerves can become compromised.
Potassium is also involved in the storage of carbohydrates for use by muscles as fuel. It is also important in maintaining the body’s proper electrolyte and acid-base (pH) balance. Potassium may counteract the increased urinary calcium loss caused by the high-salt diet of most individuals thus helping prevent bones form thinning out at a fast rate.
What events can indicate a need for more high-potassium foods?
- Muscle weakness
- Confusion
- Irritability
- Fatigue
- Heart problems
- Regular, intense exercise
What can high-potassium foods do for you?
- Help your muscles and nerves function properly
- Maintain the proper electrolyte and acid-base balance in your body
- Help lower your risk of high blood pressure
Foods with a good source of potassium:
- Mushrooms
- Spinach
- Fennel
- Kale
- Brussel Sprouts
- Broccoli
- Squash
- Eggplant
- Bell peppers
- Cantaloupe
- Tomatoes
- Celery
- Romaine Lettuce
- Cauliflower
- Asparagus
- Carrots
- Beets
- Green Beans
- Papaya
- Grapefruit
- Cucumber
- Apricots
- Strawberries
- Avocado
- Banana
- Tuna
- Cabbage