6 IMPORTANT HEALTH BENEFITS OF MAGNESIUM

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

This article will give you the associated benefits of these important minerals and foods that can give us the same effects.

Let’s go.

What is magnesium?

This is one of the important minerals in the body that are necessary for the shape and structure of the bones in the human body. It is also vital for the proper functioning of nerves and muscles and for neutralizing stomach acid.

It also plays a role in more than 300.01 enzymes in the body. An adult body contains approx 25 grams of magnesium, of which 50-60% is stored in the skeleton. The remaining 40% or 50% can be found in the muscles, soft tissues and body fluids.

Benefits of magnesium in the human body

The seven most important essential minerals in the body include iron, zinc and magnesium (our main focus). People need them in large quantities at least daily 100 milligrams per day.

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

1. Metabolism

The regulation of blood sugar levels in the body is an important measure for people who are overweight or at risk of developing diabetes. This is evident from a 2016 study by the European Journal of Clinical Nutrition Point out that magnesium monitors and stabilizes the participant’s blood sugar levels.

Those high in magnesium are more sensitive to insulin hormones for weight loss, improved plasma glucose levels, and less bloating and water retention. These are all necessary requirements for weight loss.

2. Increases and improves sleep quality

Increasing serotonin levels and lowering cortisol is one of the benefits of high magnesium levels. It relieves stress and improves sleep quality because it reduces subjective anxiety symptoms.

3. Suppressed appetite

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

Reducing these cravings or suppressing appetite is very helpful for weight loss as it is one of the many steps towards weight management.

4. Electrolyte balance

Maintaining homeostasis is very important in the human body, which is evident in the movement of fluid in addition to minerals to other parts of the body.

The sodium-potassium pump is one of the most vital exchanges in the body. This pulling and pushing action of potassium and sodium is activated by magnesium.

Without consistent exchange, the cells will become flooded with calcium, sodium, potassium and magnesium, disrupting the balance. This specific function of magnesium plays a crucial role in regulating blood pressure and maintaining heart health.

5. Ingredients of the energy production process

Magnesium is a necessary ingredient in the process of producing energy in the body. Adenosine triphosphate (ATP) is the basic energy unit used in human cells. Contraction of muscle fibers, protein synthesis and cell production, as well as the transport of substances through cell barriers.

Sufficient magnesium converts nutrients from food into usable energy units (ATP).

Moreover, if your weight loss process depends on an intensive training plan, you need sufficient magnesium for this. This is because you need energy (ATP) which is stimulated by magnesium.

6. Strong bone

Sufficient calcium in the body is needed for strong bones to limit any form of osteoporosis. Osteoporosis is a multifactorial disease characterized by loss of bone mass due to marked deterioration of bone microarchitecture.

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

Regardless of the benefits, it clearly indicates how it relates to weight loss management. So if you’re considering losing weight or controlling your cholesterol levels, it’s important to pay close attention to your magnesium intake.

Further on, the other half of the article highlights the effect of magnesium deficiency or imbalance in the body, magnesium-rich diets and magnesium supplements.

Type of magnesium supplement

If you are diagnosed with a magnesium deficiency through a blood or urine test, your doctor will prescribe this supplement. You will find the type in the list below magnesium supplement.

• magnesium citrate

• magnesium lactate

• magnesium aspartate

• magnesium chloride

• magnesium malate

• magnesium taurate

A supplement should be taken as prescribed by the doctor, that is, if the test result indicates a magnesium deficiency.

This is where the human body does not get enough magnesium. This is rare and becomes more apparent in the long term due to alcohol abuse and the use of certain medications.

A magnesium deficiency can lead to high blood pressure and heart disease, diabetes, osteoporosis and migraines.

With the benefits highlighted earlier and the shortcomings listed, it’s clear why all that is possible.

Nausea, vomiting, fatigue, weakness, tremors, muscle spasms and insomnia are some of the symptoms.

A magnesium deficiency is diagnosed through blood tests and sometimes through a urine test. Your doctor will often prescribe a magnesium supplement if the test shows that you have a magnesium deficiency.

Magnesium-rich foods

Vegetables, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran are the most popular sources of magnesium-related foods. But do you know how much magnesium a man or woman needs daily?

The recommended dietary allowance for adult men is 415 mg per day and adult women need 315 mg per day. The list below gives you different types of foods and the amount of magnesium they contain.

• Pumpkin Seeds – Seeds: 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 a bowl: serving size 1 oz, 74 mg

• Peanuts, roasted in oil: serving size ¼ cup, 63 mg

• Cereal, shredded wheat: serving size 2 large cookies, 61 mg

• Soy milk, plain or vanilla: serving size 1 cup, 61 mg

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

• Edamame, peeled, cooked: serving size ½ cup, 50 mg

• Dark chocolate -60-69% coconut: 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

• Potato, baked with skin: serving size 3.5 oz, 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% fortification, 40 mg

• Oatmeal, instant: serving size 1 package, 36 mg

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

• Banana: serving size 1 medium, 32 mg

• Cocoa powder – unsweetened: serving size 1 tablespoon, 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, roasted: 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

• Apple: serving size 1 medium, 9 mg

• Carrot, raw: serving size 1 medium, 7 mg

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