Nervousness, anxiety

 I am always amazed that many professionals even not just the seniors have not yet learned about eating properly as well. Most people do not know still how to eat healthy, which foods are good and which ones are bad for you, nor do they know that cancer, diabetes, heart attacks, diabetes is caused mainly by what you eat.. So see all of my blog on Healthy living and pass it on to many others too. http://stayinhealth.wordpress.com/
 

 
 I unavoidable have found that counseling others has become part of my duties the last many decades..
 
75 percent of people do not need professional counseling.. just the basics..
 
On top of that it was sad to discover many sicknesses are caused by poor eating habits.. many seniors face the same sicknesses too..
 
Needless to say I try to share what I have learned with others by also posting it on the net.. such as more people need to eat more vegetables daily too..
 
Sadly too many people try to save money by eating less , less healthy food, even especially seniors. Vitamin deficiency of potassium, iron, magnesium is common for many seniors too as a result.
 

 
Cereals for breakfast with a juice is recommended, and a piece of cheese too
Rice, vegetables and meat, or fish for lunch
Fruit, banana, Muffin for an afternoon snack.
Potatoes, pasta  with vegetables, meat for supper
 
Now lack of sleep, lack of exercise, bad eating habits are often compounded by a nervous condition. It seems too often this condition is related to being hungry. Ever meet a man who was just well feed next being now nervous, impatient?

You should note that refined grains are generally low in magnesium. When white flour is processed, the magnesium rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as “hard”. “Hard” water usually contains more magnesium than “soft” water.

The people who need to increase their magnesium intake can select foods from this high magnesium food summary list. It is not necessary to take magnesium supplements, to achieve a high level of magnesium nutrition.

  From the
USDA Nutrient Database
 
USDA
NDB
Ref. #
Food Group Magnes.
per
measure
mgs
Weight
grams
Common
Measure
Notes
  .
FISH – Broiled
15037

Halibut

91 85 3 oz.
15221

Tuna

54 85 3 oz. Yellowfin, fresh, cooked
  .
FRUITS
11008

Artichokes

101 168 1 cup
09040

Banana

34 118 1 med.
09094

Figs, dried

44 76 4 figs (doubled – more reasonable)
  .
GRAINS
20005

Barley, pearled, raw

158 200 1 cup
20011

Buckwheat flour

301 120 1 cup Whole-groat
20033

Oat Bran, raw

221 94 1 cup
20037

Rice, brown

84 195 1 cup
20080

Wheat Flour, whole

166 120 1 cup
  .
JUICES
09294

Prune juice

36 256 1 cup
  .
DAIRY
01095

Milk, canned, condensed

80 306 1 cup Sweetened
01117

Yogurt, low fat

39 227 8 oz. 12 grams of protein/ ounce
  .
NUTS
12061

Almonds

156 56 2 oz. (doubled – more reasonable)
12078

Brazil nuts

128 56 2 oz. (doubled – more reasonable)
12585

Cashews

148 56 2 oz. (doubled – more reasonable)
12147

Pine nuts

132 56 2 oz. (doubled – more reasonable)
  .
VEGETABLES
(All cooked)
11008

Artichoke

101 168 1 cup
16006

Beans, baked

81 254 1 cup
16015

Beans, Black

120 172 1 cup
16034

Beans, Kidney, canned

72 256 1 cup
16072

Beans, Lima

81 188 1 cup
16038

Beans, navy

107 182 1 cup
16043

Beans, Pinto

94 171 1 cup
16103

Beans, refried

83 252 1 cup
16051

Beans, white

134 262 1 cup
11087

Beet Greens

98 144 1 cup
11093

Broccoli, frozen

37 184 1 cup
16057

Chickpeas

79 164 1 cup Garbanzo beans
20020

Cornmeal

155 138 1 cup
11192

Cowpeas

86 165 1 cup Black-eyed peas
16070

Lentils

71 198 1 cup
11281

Okra, cooked

94 184 1 cup
11299

Parsnips

45 156 1 cup
11313

Peas, frozen

46 160 1 cup
11424

Pumpkin, canned

56 245 1 cup
12516

Pumpkin Seeds

151 28 1 oz.
11451

Soybeans

108 180 1 cup
11461

Spinach, canned

163 214 1 cup
11458

Spinach, cooked

157 180 1 cup
11642

Squash, Summer

43 180 1 cup
11512

Sweet Potatoes, canned

56 255 1 cup with the skin
11674

Potatoes

57 202 1 potato most is in the skin
11546

Tomato, paste

134 262 1 cup
  Over 100 mg. in BOLD RED

 

List of Magnesium Rich Foods

Try to include as many foods rich in magnesium in your diet as possible, and supplement the shortfall with bio-available AlgaeCal. Below is a list of foods containing magnesium

Foods High in Magnesium Serving Size Magnesium (mg)
Beans, black 1 cup 120
Broccoli, raw 1 cup 22
Halibut 1/2 fillet 170
Nuts, peanuts 1 oz 64
Okra, frozen 1 cup 94
Oysters 3 oz 49
Plantain, raw 1 medium 66
Rockfish 1 fillet 51
Scallop 6 large 55
Seeds, pumpkin and squash 1 oz (142 seeds) 151
Soy milk 1 cup 47
Spinach, cooked 1 cup 157
Tofu 1/4 block 37
Whole grain cereal, ready-to-eat 3/4 cup 24
Whole grain cereal, cooked 1 cup 56
Whole wheat bread 1 slice 24

 

 

Food Sources of Magnesium ranked by milligrams of magnesium per standard amount; also calories in the standard amount. (All are >- 10% of RDA for adult men, which is 420 mg/day.)

Food, Standard Amount

Magnesium (mg)

Calories

Pumpkin and squash seed kernels, roasted, 1 oz

151

148

Brazil nuts, 1 oz

107

186

Bran ready-to-eat cereal (100%), ~1 oz

103

74

Halibut, cooked, 3 oz

91

  119

Quinoa, dry, ¼ cup

89

159

Spinach, canned, ½ cup

81

25

Almonds, 1 oz

78

164

Spinach, cooked from fresh, ½ cup

78

  20

Buckwheat flour, ¼ cup

75

101

Cashews, dry roasted, 1 oz

74

163

Soybeans, mature, cooked, ½ cup

74

  149

Pine nuts, dried, 1 oz

71

191

Mixed nuts, oil roasted, with peanuts, 1 oz

67

175

White beans, canned, ½ cup

67

154

Pollock, walleye, cooked, 3 oz

62

96

Black beans, cooked, ½ cup

60

  114

Bulgur, dry, ¼ cup

57

120

Oat bran, raw, ¼ cup

55

58

Soybeans, green, cooked, ½ cup

54

  127

Tuna, yellowfin, cooked, 3 oz

54

  118

Artichokes (hearts), cooked, ½ cup

50

  42

Peanuts, dry roasted, 1 oz

50

166

Lima beans, baby, cooked from frozen, ½ cup

50

  95

Beet greens, cooked, ½ cup

49

19

Navy beans, cooked, ½ cup

48

127

Tofu, firm, prepared with nigaria , ½ cup

47

  88

Okra, cooked from frozen, ½ cup

47

  26

Soy beverage, 1 cup

47

127

Cowpeas, cooked, ½ cup

46

100

Hazelnuts, 1 oz

46

178

Oat bran muffin, 1 oz

45

77

Great northern beans, cooked, ½ cup

44

104

Oat bran, cooked, ½ cup

44

44

Buckwheat groats, roasted, cooked, ½ cup

43

78

Brown rice, cooked, ½ cup

42

108

Haddock, cooked, 3 oz

42

95

a Calcium sulfate and magnesium chloride.
 

 

Lack of Magnesium is often a reason  for being now nervous, impatient?
 
Magnesium, a mineral, is used in building bones, manufacturing proteins, releasing energy from muscle storage, and regulating body temperature. Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis . There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes. Dietary magnesium is absorbed in the small intestines. Magnesium is excreted through the kidneys . The health status of the digestive system and the kidneys significantly influence magnesium status. Magnesium is absorbed in the intestines and then transported through the blood to cells and tissues. Approximately one-third to one-half of dietary magnesium is absorbed into the body . Gastrointestinal disorders that impair absorption such as Crohn’s disease can limit the body’s ability to absorb magnesium. These disorders can deplete the body’s stores of magnesium and in extreme cases may result in magnesium deficiency. Chronic or excessive vomiting and diarrhea may also result in magnesium depletion   Healthy kidneys are able to limit urinary excretion of magnesium to compensate for low dietary intake. However, excessive loss of magnesium in urine can be a side effect of some medications and can also occur in cases of poorly-controlled diabetes and alcohol abuse .  Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur , Severe magnesium deficiency can result in low levels of calcium in the blood (hypocalcemia). Magnesium deficiency is also associated with low levels of potassium in the blood (hypokalemia) http://ods.od.nih.gov/factsheets/magnesium.asp
  

Magnesiun plays many roles in your body, including:2

  • Gives rigidity AND flexibility to your bones
  • Increases bioavailability of calcium
  • Regulates and normalizes blood pressure
  • Prevents and reverses kidney stone formation
  • Promotes restful sleep
  • Helps prevent congestive heart failure
  • Eases muscle cramps and spasms
  • Lowers serum cholesterol levels and triglycerides
  • Decreases insulin resistance
  • Can prevent artherosclerosis and stroke
  • End cluster and migraine headaches
  • Enhances circulation
  • Relieves fibromyalgia and chronic pain
  • Treats asthma and emphysema
  • Helps make proteins
  • Encourages proper elimination
  • Prevents osteoporosis

Magnesium is a magnificent mineral and imperative for good health.

But a poor diet of processed foods and a stressful lifestyle can lead to mineral deficiencies, including magnesium. If you ARE deficient in magnesium, you may notice a wide range of symptoms.
Magnesium Deficiency Symptoms

Because magnesium is active in so many different processes in your body, magnesium deficiency symptoms are varied and can include:

  • Insomnia
  • Anxiety, hyperactivity, restlessness
  • Constipation
  • Muscle spasms, twitches, soreness
  • Difficulty swallowing
  • Back aches
  • Headaches
  • Chest tightness and difficulty breathing
  • Heart palpitations
  • High blood pressure
  • Extreme fatigue
  • Osteoporosis

Any of these common symptoms may indicate that you need more magnesium in your diet, but this simple mineral can help eliminate these symptoms and enhance your health.

Are Your Getting Too Much Calcium?

“Another risk factor for low magnesium status in older women is the use of calcium supplements without magnesium for bone health. High calcium intakes can make magnesium deficiency worse.”

 

The first step, of course, is to basically just eat more magnesium rich foods, especially beans, nuts and vegetables.
 
“I think it is better to get magnesium from your diet than to take supplements. Magnesium is an alkaline mineral and a common ingredients in antacids. We’ve noticed in my family that taking magnesium supplements for more than a day or two can sometimes cause cramping and diarrhea. Taking magnesium supplements too often can be like overdosing on antacids, which can lower your stomach acid, which in turn may prevent you from absorbing nutrients properly.”
 
General Tips for Increasing Magnesium Levels

The first step, of course, is to basically just eat more magnesium rich foods, especially beans, nuts and vegetables.
 

Foods that are High in Magnesium?

 

Foods that are High in Magnesium?

 

 

 

Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some beans, peas, nuts, seeds, and whole, unrefined grains are also good sources of magnesium.
This is information to help you select foods that provide adequate daily amounts of vitamins, minerals, and dietary fiber as you follow the Dietary Guidelines . The Guidelines are –
  • Eat a Variety of Foods daily,  vary your food intake significantly
  • Maintain Desirable Weight for your height. Get plenty of physical exercise as well.
  • Avoid Too Much Fat, Saturated Fat, and Cholesterol, fried foods 
  • Eat Foods with Adequate Starch and Fiber, eat plenty of vegetables, generally a double of your normal portion.. 
  • Avoid Too Much Sugar, do use artificial sweeteners instead..
  • Avoid Too Much Sodium, salt, learn to live without it
  • If You Drink Alcoholic Beverages, Do So in much Moderation
  • Drink at least 1.5 liters of water daily, including juices
 
The  daily meal  requirement:
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About thenonconformer

I am a Canadian, retired and I do have an Engineering degree, from Concordia University , Montreal 1968, plus I had also now worked as a Re/Max Realtor in Calgary too.
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