6 BIGGEST HEALTH BENEFITS OF MAGNESIUM

Sometimes life doesn’t give you what you want, not because you deserve it but because you deserve more. That’s why it’s important to pay attention to your health and what your body needs to function well.

This article gives you the benefits related to these minerals and important foods that can give us the same effect.

Let’s go.

What is Magnesium?

This is one of the important minerals in the body that is necessary for the presence and building of bones in the human body. It is also important for the proper functioning of the nerves and muscles as well as the elimination of stomach acid.

It also plays a role in more than 300.01 enzymes in the body. The adult body consists of the surrounding 25 grams of magnesium50-60% of which are stored in the skeletal system. The remaining 40% or 50% can be found in muscle, soft tissue, and body fluids.

Benefits of Magnesium in the Human Body

Among the top seven essential minerals for the body are iron, zinc, and magnesium (our main focus). People need a lot every day at least 100 milligrams during the day.

It is essential for many bodily functions, and this section of the discussion focuses on the essential mineral.

1. Metabolism

Regulating blood sugar in the body is an important parameter for people who are overweight or at risk of developing diabetes. A study established in 2016 by European Journal of Clinical Nutrition Point out that magnesium monitors and stabilizes the participant’s blood sugar.

Those with high levels of magnesium are more sensitive to the insulin hormone for weight loss, improved plasma glucose levels, and less swelling and water retention. All of these are essential requirements for weight loss.

2. It increases and improves the quality of sleep

Increasing serotonin levels and decreasing cortisol is one of the benefits of high magnesium levels. It reduces stress and improves sleep quality as it reduces personal anxiety symptoms.

3. Controlled eating

Magnesium helps the body produce serotonin. Serotonin is a neurotransmitter that controls appetite by reducing cravings for unhealthy food choices such as sugar and salt.

Reducing these cravings or controlling appetite is very effective in weight loss as it is one of the many steps in weight management.

4. Electrical balance

Maintaining homeostasis is very important to the human body which is reflected in the movement of fluids and minerals to other parts of the body.

The sodium-potassium pump is one of the most important exchanges in the body. This attractive and repulsive effect of potassium and sodium is activated by magnesium.

If not exchanged, the cells will leak calcium, sodium, potassium, and magnesium and balance the balance. This unique function of magnesium plays an important role in controlling blood pressure and maintaining heart health.

5. Components of the Energy Production System

Magnesium is an essential element in the body’s energy production process. Adenosine triphosphate (ATP) is the basic unit of energy used by human cells. Muscle fiber contraction, protein synthesis, and tissue production as well as transport of substances across tissue barriers.

Adequate magnesium metabolizes food into usable energy (ATP).

Moreover, if the weight loss process depends on a fast exercise plan then you will need enough magnesium for that. This is because you will need energy (ATP) stimulated by magnesium.

6. Hard Bones

Sufficient amount of calcium is required in the body to have strong bones to limit any type of osteoporosis. Osteoporosis It is a factorial disease characterized by loss of bone density due to the deterioration of the visible bone microarchitecture.

Osteoporosis results from an imbalance between bone deposition and resorption. A decrease in bone density increases the risk of fractures, especially hip and spine fractures, which are associated with more pain and suffering, disability, and even death.

Regardless of the benefits, it clearly shows how it relates to weight management. So if you’re thinking about losing weight or managing your cholesterol levels, it’s important to pay attention to your magnesium intake.

Moving on, the other part of the article shows the effects of magnesium deficiency or balance in the body, food rich in magnesium as well as magnesium supplements.

Type of Magnesium Supplement

When you are diagnosed with a magnesium deficiency through a blood test or urine test your doctor will prescribe a supplement. The list below gives you the version magnesium supplement.

• magnesium citrate

• magnesium lactate

• magnesium aspartate

• magnesium chloride

• magnesium malate

• magnesium taurate

Supplements should be taken as prescribed by a doctor if test results indicate a magnesium deficiency.

This is where the human body does not get enough magnesium. This is rare and it is because it is very clear in the long run due to the abuse of alcohol and taking certain drugs.

Magnesium deficiency can lead to high blood pressure and heart disease, diabetes, osteoporosis, and migraine headaches.

With the benefits already presented and the drawbacks listed, it is clear why all this is possible.

Symptoms include nausea, vomiting, fatigue, weakness, tremors, muscle pain, and insomnia.

Magnesium deficiency is diagnosed through blood tests and sometimes urine tests. Magnesium supplements are often prescribed by your doctor if tests show you have a magnesium deficiency.

Foods rich in Magnesium

Greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat, and oats are the most common dietary sources of magnesium. But do you know how much magnesium a man or woman needs every day?

The recommended dietary allowance Adult men need 415 mg per day and adult women need 315 mg per day. The list below provides you with different types of food and the amount of magnesium they contain.

• Pumpkin seeds – kernels: Serving Size 1 oz, 168 mg

• Almonds, dry roasted: Serving Size 1 oz, 80 mg

• Spinach, cooked: Serving size ½ cup, 78 mg

• Cashews, dry roasted: Serving Size 1 oz, 74 mg

• Pumpkin seeds in the shell: Serving Size 1 oz, 74 mg

• Peanuts, toasted oil: Serving size ¼ cup, 63 mg

• Cereals, shredded wheat: Serving Size 2 large cookies, 61 mg

• Soylk, vanilla or vanilla: Serving Size 1 cup, 61 mg

• Black beans, cooked: Serving size ½ cup, 60 mg

• Edamame, shelled, cooked: Serving size ½ cup, 50 mg

• Dark chocolate -60-69% cocoa: Serving Size 1 oz, 50 mg

• Peanut butter, smooth: Serving Size 2 tablespoons, 49 mg

• Bread, whole wheat: Serving Size 2 slices, 46 mg

• Avocado, cubed: Serving Size 1 cup, 44 mg

• Potatoes, baked with skin on: 3.5 oz serving size, 43 mg

• Rice, brown, cooked: Serving size ½ cup, 42 mg

• Yogurt, plain, low-fat: Serving Size 8 oz, 42 mg

• Breakfast Cereal Fortified: Serving Size 10% strength, 40 mg

• Oatmeal, instant: Serving Size 1 packet, 36 mg

• Kidney beans, canned: ½ cup size, 35 mg

• Banana: 1 medium serving size, 32 mg

• Cocoa Powder – Unsweetened: Serving Size 1 scoop, 27 mg

• Salmon, Atlantic, farmed: Serving Size 3 oz, 26 mg

• Milk: Serving Size 1 cup, 24-27 mg

• Halibut, cooked: Serving Size 3 oz, 24 mg

• Raisins: Serving Size ½ cup, 23 mg

• Chicken breast, grilled: Serving Size 3 oz, 22 mg

• Beef, ground, 90% lean: Serving Size 3 oz, 20 mg

• Broccoli, chopped and cooked: Serving size ½ cup, 12 mg

• Rice, white, cooked: Serving size ½ cup, 10 mg

• Apples: Serving Size 1 medium, 9 mg

• Carrots, raw: Serving Size 1 medium, 7 mg

With all the information shared, you should now be able to identify magnesium deficiency symptoms, magnesium-related foods, and supplements. This should guide you to get enough of this important mineral.