The importance of calcium, magnesium and potassium

These are just three of the essential elements to be found in Celtic natural grey sea salt.

In order to allow your body to absorb the benefits of the natural elements found in Celtic natural grey sea salt, as well as other sources, it is essential to make sure that you have enough of the other elements required to allow the body to use the resources you feed it.

Calcium

Calcium is known to:-

• Help with weight control
• Protect your heart
• Aid with pre-menstrual tension
• Protect against cancer of the colon
• Maintain healthy teeth and bones

The required amount of daily calcium depends on your age:-

• A child aged 9 - 18 years - 1300 mg per day
• An adult aged 19 - 50 years - 1000 mg a day
• From 51 and above - 1200 mg a day

Increasing Absorbtion

Vitamin D

To aid the transport of calcium from your stomach to the rest of your body, you require vitamin D. This is easy to absorb if you live in a sunny region - take 15 - 20 minutes of your day, two to three times a week, and spend in the sunshine - easy (and pleasant). If you are unlucky to live in a region where you do not receive a regular quantity of sunshine, then you should eat more vitamin D rich foods - for example cereal and soyamilk. Salmon, Tuna, Sardines and Mackerel are excellent sources. Small amounts are to be found in beef liver, cheese and egg yolks.

Calcium tablets

As your body can only absorb a limited amount of calcium at a time, it is advisable to restrict your consumption to no more than 500mg of calcium per dose. It is a good idea to take a tablet at night, as the body loses calcium whilst you sleep. This may aid in the reduction of the amount of the loss.

Cigarettes, Sodium and Caffeine

These are known to reduce the absorption of calcium. The sodium referred to here is refined sodium, table salt as we commonly know it, or salt which is found in most ready made meals.

Magnesium

• Helps the body to absorb calcium
• Aids the formation of strong and healthy bones and teeth
• Aids the maintenance of a healthy heart
• Assists in the proper function of muscles

The Recommended Daily Allowance of magnesium is:-

• For women - 320 mg per day
• For men - 420 mg per day

Some of the essential benefits of magnesium are:-

Heart problems

A deficiency of magnesium can lead to serious, sometimes deadly, heart problems (heart arrhythmias) including irregular or abnormally fast heartbeats, or atrial fibrillation.

Blocked Arteries

If you have a high level of magnesium in your blood, the likelihood of you dying from common "ischemic" heart disease (commonly known as blocked or narrowed arteries) is reduced by one-third. There is research to show that too little magnesium causes a lower level of HDL cholesterol (good cholesterol) which accelerates the hardening of the arteries.

Blood pressure

Those who have a high level of magnesium in their blood cells are more likely to have a lower blood pressure, together with blood vessels which are more "elastic", and a tendency towards a less enlarged heart. If you have high blood pressure, then magnesium supplements may help.

Diabetes

This is a condition which is often associated with a low level of magnesium - 80% of diagnosed diabetics have low intracellular magnesium. The developing of type 2 diabetes has been shown to be higher in those who have a low level of magnesium in their systems (by up to one-third). Supplements can improve the activity of insulin within the body, which in turn may cut the risk of diabetes and its associated complications. *It is recommended by some specialists that diabetics take 400mg of magnesium per day.

Strong bones

Together with calcium, magnesium is vital in the prevention of osteoporosis, and is essential for normal bone metabolism. Researchers have found that a high intake of magnesium predicted a higher bone mass, and correspondingly a lower bone loss in the elderly.

Migraines

It is often the case that sufferers of migraines have a low magnesium intake, and therefore the increase of magnesium may reduce the duration, intensity and frequency of attacks.

Sleep

There have been many studies into sleep patterns, several of which have shown that a lack of magnesium in our systems can cause fitful sleep and disturbed nights, due to the electrical activity in the brain which is altered with the levels of magnesium intake.

Potassium

A healthy diet includes sufficient amounts of this important nutrient. But are you getting enough?

The benefits of a potassium rich diet are:-

• A reduced risk of high blood pressure and stroke
• Strong muscles - a decreased amount of potassium intake often results in a loss of muscle strength
• A reduction in the emotional feelings of anxiety, stress and irritability

To benefit from an adequate level of potassium, a varied diet should include, amongst others, fruits, vegetables, milk, meat, nuts and poultry. Bananas are an excellent source of potassium, containing approximately 400mg each, but other sources are even richer. Try to include some of the following in your daily diet:-

• Apricots
• Raisins
• Sultanas
• Figs
• Mixed dried fruit
• Orange juice
• Cantaloupe melons
• Nuts
• Wheat germ
• Soya flour
• Bran
• Baked potatoes (in their jackets, preferably!)
• Potato chips (reduced fat if possible)
• Tomato puree
• Sardines
• Whole wheat pasta and bread

The American Food and Nutrition Board of the National Academy of Sciences has suggested that the recommended daily intake of potassium is between 2000 - 3500 mg per day for men and women. Whilst it might seem that these levels are easily achievable with a normal well balanced diet, given that such a diet would normally provide between 2000 and 6000 mg per day, many of us do not actually intake as much as our bodies require for a healthy life. An example of this is the simple fact that cooked food loses its mineral content throughout the process of cooking; therefore, unless your diet consists of mainly raw, fresh food, your potassium intake will be greatly reduced.