MAGNESIUM- Don’t forget about this valuable mineral!!
Magnesium is very important for multiple functions within the body. It works by regulating chemical reactions for many processes such as protein synthesis, nerve transmission and neuromuscular contraction. Magnesium also plays a role in controlling blood sugar levels and regulating your blood pressure. Not having enough magnesium has been associated with the onset of chronic diseases such as “Alzheimer’s disease, insulin resistance and type-2 diabetes mellitus, hypertension, cardiovascular disease (e.g., stroke), migraine headaches, and attention deficit hyperactivity disorder (ADHD).” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/
For sports performance magnesium is important for cardiovascular and strength performance, as well as, immune support after strenuous exercise. Studies show that if you are eating a diet with adequate amounts of magnesium, taking extra magnesium will not increase your performance, but if you do NOT have sufficient magnesium stores your performance and immune function can suffer. http://www.jle.com/download/mrh-272229-update_on_the_relationship_between_magnesium_and_exercise–WuCiQ38AAQEAACm3TSYAAAAK-a.pdf
Surveys and studies show that people who consume a typical western diet are not getting enough magnesium. Our daily intake is 40% of what it used to be 100 years ago. This is most likely because of increased use of fertilizer and increased consumption of processed foods. To combat this and increase your intake focus on increasing your intake of the following foods:
Greens: Kale, spinach, beet greens, swiss chard
Nuts and Seeds: Pumpkin, soy beans, sesame seeds, black beans, quinoa, cashews, sunflower seeds
Other: Figs, fish, brown rice, dark chocolate, banana, avocado