Magnesium is a mineral that your body needs to function properly. It helps in hundreds of important body processes, including those that control muscle and nerve function.
What does magnesium affect in the body and in which products should you look for it, says RBC-Ukraine (Styler project) with reference to WebMD, informs UAINFO.org
Why does the body need magnesium?
Magnesium helps keep bones strong, heart healthy and blood sugar levels normal. It also plays a role in your energy level. You can get magnesium from many foods and drinks. But if your doctor thinks you need more, he may suggest you take supplements.
Your body uses magnesium to make new bone cells. Research shows that it can also protect against bone loss, bone fractures, and osteoporosis. Research shows that women with osteoporosis tend to have lower magnesium levels than those without.
Inflammation is your immune system's response to potential harm. In the short term, it helps your body fight viruses and heal wounds. But if you have chronic inflammation, it can lead to health problems like heart disease, arthritis, and diabetes. Magnesium can help prevent this.
Magnesium helps the heart pump blood. Proper levels of the mineral can reduce the chance of an irregular heartbeat, heart disease, or heart attack. Magnesium relaxes the walls of blood vessels, and this will help lower blood pressure. It can also help raise HDL, or "good" cholesterol.
Experts believe magnesium helps block or reduce pain chemicals in the brain and keeps blood vessels from narrowing. You're more likely to get migraines if you don't get enough magnesium. A supplement can help get rid of these headaches.
Magnesium helps the hormone insulin work properly. Insulin helps maintain a stable blood sugar level. In one study, people who got the most magnesium in their diet were less likely to develop the disease than those who got the least.
How much magnesium is needed?
An adult woman needs about 310 milligrams of magnesium per day, and after 30 years - 320 milligrams. Pregnant women need an additional 40 milligrams.
Adult men under 31 need 400 milligrams and 420 milligrams if they are older.
Children need from 30 to 410 milligrams, depending on age and gender. Talk to your pediatrician about how much magnesium your child needs.
Could there be a lack of magnesium?
Almost half of people do not get enough magnesium from their diet. Over time, low levels of this mineral can set the stage for a variety of health problems, including type 2 diabetes, high blood pressure, and migraines.
Older people, alcoholics, and people with type 2 diabetes or digestive problems are more likely to be deficient either because their bodies lose too much magnesium or because they don't get enough magnesium at all.
If you're healthy, your kidneys flush out excess magnesium you get from food. However, too much of it can cause cramps or nausea. The same is true if you use laxatives or antacids that contain magnesium. In very high doses, this mineral can cause serious illness.
Talk to your doctor about magnesium tablets because some conditions, such as myasthenia gravis, can get worse if you take them.
What foods contain magnesium?
Seeds and nuts. 30 grams of almonds or cashews and you will get about 80 milligrams of magnesium. Other good options include pumpkin seeds, pecans, sunflower seeds, peanuts, and flax. Sprinkle them on a salad or add a ready-made mixture. You'll also get heart-healthy fats, fiber, and antioxidants.
Whole grain products. When it comes to nutrition, whole grains outperform white bread and other highly processed foods. They are like a lot of fiber, but also a lot of magnesium.
Two slices of whole grain bread contain 45 milligrams of the mineral, half a cup of brown rice about 40 milligrams, and half a cup of cooked oatmeal about 30 milligrams.
Avocado. No matter how you slice, dice or mash it, it's a great source of magnesium. One cup of diced fruit contains 44 milligrams. It also contains heart-healthy fats, fiber and folic acid. Try adding avocado to a sandwich, salad, or taco.
Dark leafy greens. Here is another reason to have vegetables. You'll get about 150 milligrams from a cup of cooked spinach or chard. In addition to these two standout foods, other good sources of magnesium are dark leafy vegetables such as kale and collard greens.
Bonus: they're also rich in calcium, potassium, iron, and vitamins A, C, and K. Vegetables don't have to be leafy. For example, okra is rich in magnesium.
Soy products. Soy is the main a popular product among vegetarians because of the protein of vegetable origin contained in it. But things aren't so bad in the magnesium department either.
A cup of soy milk contains 60 milligrams, and half a cup of firm tofu contains about 50 milligrams. Also try tempeh made with fermented soybeans, edamame and soy yogurt.
Bean. Only 8% of people eat a portion of beans every day. This means that most people are deficient in a healthy source of magnesium. A half-cup serving of black beans contains 60 milligrams, while kidney beans contain 35 milligrams.
Other magnesium-rich legumes include chickpeas, white beans, and lentils. From stews to salads, you can add beans to almost any dish. You'll get an extra dose of fiber, protein, iron and zinc.
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