1. Magnesium
What does magnesium do for the body?
Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady. It also controls your blood sugar levels and makes protein and DNA.
Magnesium deficiency
When you don’t get enough magnesium over time, you can end up with a deficiency. You may not feel it right away because your body tries to hold on to what little magnesium it has in your pee. Some illnesses and medicines can also mess with how your body handles magnesium, making deficiency more likely. Signs of a magnesium deficiency include:
*Not feeling hungry
*Feeling sick
*Throwing up
*Being tired
*Feeling weak
Magnesium for anxiety
Research shows magnesium could help you handle stress better and keep your cortisol levels in check. When your body doesn’t have enough magnesium, stress can hit you harder. And when you’re under a lot of physical or mental pressure, your magnesium levels can drop. The mineral may also calm your brain’s chemical messengers, helping you feel more relaxed and ease muscle tension and cramps.
Magnesium for migraines
Researchers have found that magnesium deficiency could play a role in migraine attacks. They’re looking at whether magnesium supplements or IV treatments could ease symptoms.
Magnesium and sleep
Magnesium might improve sleep by controlling a brain chemical called GABA, which is crucial for sleep. It can also help relax muscles and regulate your nervous system, which could mean you’ll sleep better at night.
2.Pottasium
Potassium is a mineral found in the foods you eat. Changes in body potassium may not be a concern if you don’t have certain risk factors, because healthy kidneys are often enough to regulate body potassium.
It’s also an electrolyte. Electrolytes conduct electrical impulses throughout the body. They assist in a range of essential body functions, including:
- blood pressure
- normal water balance
- muscle contractions
- nerve impulses
- digestion
- heart rhythm
What does potassium do?
Potassium works closely with sodium and together they play a huge role in the health of every cell as well as in regulating blood pressure, bone health, and chronic disease risk.
Potassium is involved in the maintenance of:
- Water Balance And Distribution
- Acid-base Balance
- Muscle And Nerve Cell Function
- Heart Function
- Kidney And Adrenal Function
3.Creatine
Creatine supplies energy to your muscles. Many people take creatine supplements to build strength and promote brain health. Creatine supplements are safe for most people to take.
Does creatine make you gain muscle?
It depends. Studies show that regularly taking creatine, weightlifting and exercising can help increase muscle growth in people 18 to 30 years old. However, there isn’t enough research to say that creatine helps develop muscle growth in people older than 65 or people with diseases that affect their muscles.
Why do people take creatine supplements?
Many amateur and professional athletes take creatine supplements to aid their workout routines and improve their recovery. Creatine creates “quick burst” energy and increased strength, which improves your performance without affecting your ability to exercise for longer periods (aerobic endurance).
Most athletes who take creatine supplements participate in power sports, including:
- Bodybuilding.
- Football.
- Hockey.
- Wrestling.
In addition, studies suggest that creatine supplements may help brain function in people 60 and older. This includes:
- Short-term memory.
- Reasoning.
- Neuroprotection
4.Omega 3
OMEGA 3 – Health Benefits of Nutrition
Omega 3 is an essential nutrient that helps in the proper functioning of various organs in the body, including the heart, brain, and eyes. When the organs of the body function normally, people can live their lives to the fullest. Omega 3 fatty acids are important since our body is unable to produce them and must obtain them from external nutrition sources, such as eating foods containing omega 3 fatty acids or taking supplements.
How do omega 3 fatty acids function?
Omega 3 fatty acids aid in the proper functioning of all cells in the body. Omega 3 are vital components of your cell membranes, providing structure and supporting numerous cellular interactions. Omega 3 fatty acids are essential for all bodily cells, highly concentrated in our eyes and brain cells.
In addition, omega 3 provides the body with energy (calories) and supports health in numerous systems, including cardiovascular and endocrine.
How many types of omegas 3 fatty acids are there?
Omega 3 fatty acids are essential nutrients that we have to consume through food sources. There are three types of omega 3 fatty acids:
- EPA (Eicosatetraenoic Acid) is a marine omega 3 found in fish. EPA fatty acids aid in lowering blood triglyceride levels, preventing clogging of blood vessels and platelet aggregation, which are all risk factors for heart disease and stroke. In addition, it helps relieve osteoarthritis as well as rheumatoid arthritis symptoms.
- DHA (Docosahexaenoic Acid) is a marine omega 3 found in fish. DHA fatty acids play a vital role in brain and eye development and help to strengthen and prevent deterioration of the brain, learning, and memory, as well as the visual system working efficiently. It is essential for the cardiovascular system as well.
- ALA (alpha-linolenic acid) is a plant source of omega 3 fatty acid. The body can convert a small amount of dietary ALA into EPA and DHA. However, this process yields a minuscule amount of EPA and DHA, insufficient to meet daily needs. Therefore, dietary sources of EPA and DHA, such as fish, are essential.
What are the benefits of Omega 3 fatty acids?
Omega 3 fatty acids are unsaturated fatty acids that help to reduce inflammation, which can damage blood vessels throughout the body, leading to heart disease and strokes. Omega 3 fatty acids may benefit heart health, and many other illnesses include:
- Prevent cardiovascular disease and ischemic strokes: Several studies have found the health benefits of omega 3 fatty acids concerning cardiovascular disease and inhibition of platelet aggregation. Consuming omega 3 fatty acids (EPA+DHA) at 850 mg/day in combination with natural vitamin E at 300 mg/day or fish and seafood containing omega 3 has been shown to reduce the risk of strokes and heart failure, reducing irregular heartbeats, including preventing heart disease, reduce triglyceride levels, lowering blood pressure, lowering blood clotting, reducing myocardial ischemia mortality and sudden cardiac arrest. Recent research showed that people who ate fish twice a week (240 grams) had a lower risk of heart disease than those who rarely ate fish.
- Prevent coronary artery disease: CAD): Omega 3 fatty acids in fish oil are the precursors of the eicosanoids (Eicosanoids), including prostaglandin-3 (Prostaglandins-3) and thromboxane-3 (Thromboxan-3), which may help inhibit platelet adhesion. As a result, it prevents blood vessel clogging and promotes blood vessel dilatation, which improves blood circulation and reduces irregular heartbeat.
- Lower blood pressure: Omega 3 fatty acids aid in blood vessel dilation and improve blood flow by preventing blood vessel clogging, lowering blood pressure. In people without hypertension, fish oil does not further lower blood pressure.
- Relieve rheumatoid arthritis: Rheumatoid arthritis causes swelling, stiffness, pain, and loss of joint function. According to some medical studies, taking omega 3 fatty acids with rheumatoid arthritis medications and other treatments can improve rheumatoid arthritis symptoms.
- Improve brain cell function and prevent Alzheimer’s disease: Omega 3 fatty acids in fish oil nourish the brain, improve memory, and prevent dementia or Alzheimer’s disease. DHA fatty acids in fish oil are essential for the brain to help reduce the formation of plaques (fibers or fibrils) in the brain, which are responsible for memory loss.
- Help prevent macular degeneration: Macular degeneration is the leading cause of blindness. According to research, people who consume a high-omega 3 diet are less likely to develop macular degeneration. However, omega 3 does not appear to improve symptoms or delay blindness.
- Help control blood sugar levels in patients with diabetes: The most common type of diabetes is type 2 diabetes, often in obese adults. EPA fatty acids in fish oil can improve blood sugar control.
- Relieve migraine pain: Omega 3 contains EPA fatty acids, which influence prostaglandin conversion and inhibit serotonin secretion. Platelet adhesion decreases during constriction of blood vessels in the brain. As a result, it may aid in the reduction of migraine symptoms.
- Reduce asthma symptoms: Omega 3 fatty acids help reduce the inflammatory substance leukotriene, the primary cause of asthma symptoms. As a result, regularly eating foods containing fish oil can help alleviate asthma symptoms.
Additionally, omega 3 fatty acids have anti-inflammatory effects and can help reduce the risk of chronic diseases such as arthritis or cancer. Omega 3 fatty acids are crucial for cognitive (brain memory and performance) and behavioral function. Infants who do not receive sufficient omega 3 fatty acids from their mothers during pregnancy are at risk of developing vision and nerve problems. Omega 3 fatty acids deficiency symptoms include heart problems, poor circulation, poor memory, fatigue, depression, and mood swings.