Magnesium

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Magnesium It is usually classified as a macro mineral, which means that our food must provide us with hundreds of milligrams of magnesium every day. The other macrominerals that people need to get daily are: calcium, phosphorus, sodium - food, potassium and chloride.

Magnesium is contained mostly in the bones of the human body (60-65%), but also in the muscles (25%), as well as in other types of cells and body fluids. Like all minerals, magnesium cannot be produced by the human body and must be obtained through food. The human body contains about 20-30 g of magnesium.

Functions on magnesium

- Bone formation - about two thirds of the magnesium in the body is found in the bones. Some of the magnesium in the bones helps build their physical structure, as it is found in the bone skeleton along with the minerals phosphorus and calcium. Another amount of magnesium, however, is found on the surface of the bones and acts as a storage place for magnesium, which the body can use during a poor food supply.

- Relaxation of nerves and muscles - magnesium and calcium work together to regulate nerve and muscle tone of the body. In many nerve cells, magnesium serves as a chemical blocker so that calcium cannot reach the nerve cells and activate the nerve.

- In patients with diabetes, magnesium prevents various vascular complications and is a combination with selenium, zinc and chromium improves the functions of the pancreas.

- In diseases of the respiratory tract, it helps to expand the bronchi and thus eliminates painful bronchospasm.

- Magnesium has a very positive effect on the organs of the reproductive system. In pregnant women, together with folic acid, they prevent fetal malformation, premature birth and the development of toxicosis. During menopause, magnesium helps reduce the negative effects that this condition causes.

Over 300 different enzymes in the body, require magnesiumto function. Magnesium is involved in the metabolism of proteins, carbohydrates and fats. It also helps genes function properly. The cardiovascular system, the digestive system, the nervous system, the muscles, the kidneys, the liver, the hormone-secreting glands and the brain rely on magnesium for their metabolic functions.

Daily dose of magnesium

The recommended daily dose of magnesium for men and women between the ages of 16 and 60 is 280 mg for women and 330 mg for men. The U. S. National Academy of Sciences has set a maximum permissible intake (UL) of magnesium of 350 milligrams per day for people 9 years of age and older. However, this limit only applies to magnesium derived from food supplements.

Magnesium deficiency

Because magnesium plays such a wide variety of roles in the body, symptoms of magnesium deficiency can vary considerably. Many of the symptoms include changes in nerve and muscle function, such as muscle weakness, tremor, and spasm. In the heart muscle, magnesium deficiency can lead to arrhythmia, irregular contractions and increased heart rate.

Because the role of magnesium in bone structure, softening and weakening of bones can also be symptom of magnesium deficiency. Other symptoms include: unbalanced blood sugar levels; headache; high blood pressure; increased fats in the blood; depression; seizures; nausea; vomiting and loss of appetite.

For some foods that have a higher percentage of magnesium, it has been found that when dissolved in water - blanching, steaming or boiling, a significant part of the amount of magnesium can be lost. However, other foods, such as almonds and peanuts, have a very small loss of magnesium during roasting or processing.

Some types of diuretics used to lower blood pressure, including thiazide diuretics such as Diuril or Enduron, put magnesium status in the human body at risk. Antibiotics can also lead to lower magnesium availability.

Magnesium overdose

The most common symptom of toxicity associated with high magnesium levels is diarrhea. Magnesium toxicity can also be associated with many common symptoms such as increased drowsiness or a feeling of weakness.

Benefits of magnesium

Magnesium can play an important role in the prevention and / or treatment of the following diseases: alcoholism, angina, arrhythmia, asthma, chronic fatigue, congenital heart disease, coronary heart disease, diabetes, epilepsy, heart attack, AIDS, hypertension, intestinal inflammation, migraine, multiple sclerosis, osteoporosis, peptic ulcer ulcer, PMS, etc.

Magnesium can be purchased as a dietary supplement in one of two main forms: chelated or non-chelated. Chelated magnesium is bound to a block of proteins (called amino acids). The most widely available supplements of this type are magnesium glycinate, magnesium aspartate and magnesium taurate.

Magnesium can also be attached to an organic acid (such as citrate) or a fatty acid (such as stearate). Non-chelated magnesium compounds include magnesium oxide, magnesium sulfate, and magnesium carbonate.

Sources of magnesium

Excellent sources of magnesium are Swiss chard and spinach. Very good sources of magnesium are: mustard, summer squash, broccoli, low-grade molasses, flounder, turnips, pumpkin seeds and mint.

Others good sources of magnesium are: cucumbers, green beans, celery, cabbage, sunflower seeds, sesame seeds and flax seeds. Coffee and cocoa are also good sources of magnesium. Nuts such as walnuts, cashews, almonds, peanuts, pine nuts, Brazil nuts are very rich in this trace element.

The spices are very good way to get magnesium. Magnesium spices are basil, red pepper, mint and lemongrass. Drinking tap water is a great way to get large amounts of magnesium.

About 60% of the magnesium in the body is found in the bones, the rest is in the tissues of the body, and only about 1% is found in the blood.

While many of us suffer from magnesium deficiency, others may have too much, and others may suffer from insufficient intake, so unless doctors recommend magnesium supplements, the deficiency can be corrected with the following foods. as long as we introduce them into our daily diet, in the right amounts.

Almonds

Magnesium content: 105 mg per quarter cup

Among the many benefits of almonds for the whole body are that they are rich in vitamin E - an antioxidant that helps the immune system and maintains visual health. Also, almonds help us lose weight and keep our heart healthy due to omega-3 intake. To take more of them, add them to almond cakes, raw desserts, vegan candies, raw cakes, almond cakes, almond bread, healthy Easter cakes.

Sesame

Magnesium content: 101 mg to 28, 3 g of seeds

Among other health benefits that sesame seeds have is that they contain zinc, help produce testosterone and are a good source of iron and vitamin B. 6. Sesame seeds are a suitable sprinkle in baguettes, healthy breads, homemade saltines, crackers, pickles. Sesame tahini is suitable for making snacks with chickpeas, Arabic hummus, lean meatballs.

Sunflower seeds

Magnesium content: 128 mg per quarter cup

Other benefits include: calcium and polyunsaturated fats, which help reduce the level of bad cholesterol in the body. Sunflower seeds are a suitable ingredient in raw biscuits, raw bars and savory pancakes.

Bananas

Magnesium content: 33 mg in a medium banana

Other benefits: when bananas are less ripe, they are a good source of starch, a carbohydrate that stimulates metabolism. Bananas also provide a good dose of potassium, which helps lower blood pressure naturally.

Cashew seeds

Magnesium content: 89 mg per quarter cup

Other benefits: Cashews provide 10% of the required portion of iron and are a good source of folic acid and vitamin K.

Tofu

Magnesium content: 89 mg per quarter cup

Other benefits: This source of soy protein gives us 43% of the daily dose of calcium and iron needed by the body to produce hemoglobin - a protein that helps red blood cells deliver oxygen to the whole body. You can add tofu to egg pies, vegan moussaka, Chinese spaghetti or make it as breaded tofu.

Pumpkin seeds

Magnesium content: 74 mg to 28, 3 g of seeds

Other benefits: They are a good source of fiber and contain monounsaturated fats that maintain heart health. Add pumpkin seeds to gluten-free bread, gluten-free pizzas, healthy biscuits.