Magnesium is found in every cell in the human body, as it plays an important role in the proper functioning of our body and plays a leading role in hundreds of biochemical tasks. However, as stated in “healthstat.gr“, until 30% of people in the West they don’t get enough magnesium from diet them, increasing the risk of developing a variety of health problems.
It is also worth noting that if we have low magnesium levels for a long time, this can consequently “lower” calcium and potassium in our blood, nutrients that are equally important for our health.
In particular, as the American clinic states “mayo clinic”, people with chronic magnesium deficiency are at increased risk of developing the following health problems:
- Hypertension
- Cardiovascular diseases
- Stroke
- Type 2 diabetes
- Osteoporosis
- migraines
What is good for magnesium?
Some of the key benefits of magnesium are as follows, based on the article by “health line”, edited by American nutritionist Adrienne Seitz:
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- It works against inflammation: Inflammation is responsible for the development of chronic health problems (eg, cancer, autoimmune diseases) and is known to accelerate aging. Excellent analysis showed that people who took magnesium supplements had lower blood levels of C-reactive protein (CRP), which is an important marker of inflammation.
- Energy generation: Helps in the conversion of food into energy and especially in the creation of proteins by the body.
- Regulation of the nervous system: Regulates neurotransmitters, which send messages to our brain and nervous system.
- “Struggles” against PMS: Studies have shown that women who take magnesium supplements notice a reduction in their symptoms before their period (for example: migraines, fatigue, etc.), but also during it (pain, fluid retention, etc.).
- Supports the cardiovascular system: As we said in the previous section, people with magnesium deficiency present cardiovascular diseases more frequently. Respectively, analysis showed that people who ate a diet rich in magnesium were less likely to have a stroke, high blood pressure, and other cardiovascular diseases.
- muscle mobility: Helps contract and relax muscles, while improving performance during physical exercise.
- Promotes better mental health and mood: Magnesium plays a critical role in brain function and mood. Study showed that people with magnesium deficiency were 22% more likely to develop depression. At the same time, other research showed that people who took magnesium supplements showed improvement in symptoms of not only depression, but also anxiety disorder.
- “Build Strong Bones: Analysis 12 studies have shown that a magnesium-rich diet is associated with increased bone density in the hip and femur, bones that are prone to fractures.
How much magnesium should I take daily?
According to the Australian government website “healthdirect“, the daily needs of people in magnesium according to their biological sex and age are the following:
- Children 1 – 2 years: 80 mg
- Children 4 to 8 years: 130 mg
- Children 9 to 13 years: 240 mg
- Adolescents (children 14 to 18 years): 410 mg
- Adolescents (girls 14 to 18 years old): 360 mg
- Men under 30: 400mg
- Women under 30: 310mg
- Men over 30: 420mg
- Women over 30: 320mg
- Pregnant and lactating women: 350 – 360 mg
What foods have magnesium?
See below the top 6 foods rich in magnesium:
- Dark chocolate: The 28gr. of dark chocolate contain 15% of the recommended daily amount of magnesium.
- almonds: The 28gr. of almonds contain 19% of the recommended daily allowance of magnesium.
- Spinach, boiled: The 90 gr. of boiled spinach contain 19% of the recommended daily amount of magnesium.
- cashew nuts: The 28gr. of almonds contain 18% of the recommended daily allowance of magnesium.
- lentils: A serving (200 g) of lentils contains 17% of the recommended daily amount of magnesium.
- Integral rice: Half a cup (100 g) of boiled brown rice contains 10% of the recommended daily amount of magnesium.
Magnesium, drugs and supplements: who should avoid them?
It’s worth noting that as important as it is to get adequate amounts of magnesium, it’s equally important not to consistently exceed the recommended amounts, as this can cause stomach upsets, nausea, and diarrhea. Excessively high magnesium levels (especially through the supplements) can even lead to cardiac arrhythmias or cardiac arrest.
At the same time, magnesium supplements can react negatively with some medicinesincluding some antibiotics, diuretics, osteoporosis drugs, gastroesophageal antireflux drugs, and stomach ulcer drugs.
If you are considering taking magnesium supplements, it is important to discuss this with your doctor first.
With information: www.healthstat.gr
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