Magnesium is a mineral that can offer numerous health benefits to the human body. Every organ utilizes this mineral differently.
Magnesium can control the percentage of important supplements like potassium, zinc, and calcium. It also has a crucial role in the production of energy and the metabolism.
Magnesium is a mineral that can be found in seeds, legumes, nuts and green vegetables. Deficiency of it can lead to numerous health problems. Because of this, it is extremely important to take the dose that is recommended during the day, thus ensuring that you avoid problems like high blood pressure, cardiovascular issues, and osteoporosis.
Low levels of this mineral will manifest as symptoms like convulsions, irregular heart rate, restless leg syndrome, anxiety, migraine, vomiting, nausea, weakness of the muscles and low blood pressure.
Health benefits of magnesium:
1. Heart health
Magnesium has one major responsibility, and that is to control hypertension, which ensures that the risk of cardiovascular disease is reduced.
It can also prevent heart attacks. According to scientific studies, 100 mg. of magnesium, a day can reduce the risk of heart attack by eight percent.
2. Density of migraines
Migraines are followed by extreme pain and are almost intolerable, not allowing you to function properly. According to many scientific researches, almost every person that suffers from a migraine has a low concentration of magnesium in the blood cells and tissues. It is recommended that you take approximately 600 milligrams per day if you want to, if possible, prevent the migraines. But in order to take this dose which is higher than the usual limit, you need to check with your doctor first.
3. Keeps Bones Healthy
Magnesium is directly related to bone density, and subsequently, an inadequacy of this mineral in the body can be a cause of osteoporosis. It helps in the regulation of calcium levels in the body, along with vitamin D, copper, and zinc. It, along with calcium and vitamin D, should be taken throughout the developmental years and adulthood, since it lowers the chances of developing osteoporosis when you get older.
4. Controls Diabetes
Magnesium helps to regulate the insulin reaction to blood sugar levels. Its supplements are vital for all diabetic patients as many of them suffer from its deficiency. It aids in regulating blood sugar, thus promoting normal blood pressure. Hypertension is one of the major reasons for an impending heart attack, and it has been found that many people with high blood pressure also have a magnesium deficiency. Therefore, extra nutrients and mineral supplements with magnesium content are vital in order to avoid any medical complications.
5. Prevent depression
Many studies suggest that magnesium is related to the brain chemistry. It can fight depression and it is beneficial for people that are already suffering from one. These individuals are recommended to take this mineral with every meal, and before going to sleep.
6. Prevent some forms of cancer
There is a close link among the consumption of magnesium and colon cancer because the higher intake of the mineral can lower the chances of getting this type of cancer. But still more studies should be conducted.
7. Relieves Cramps
Magnesium helps to treat severe backaches by relaxing back muscles, kidney stress, and muscular tension. As mentioned earlier, it also helps in the body’s absorption of calcium, which may lead to faster healing of the bones. Cramps in the legs and general fatigue are traditional symptoms of its deficiency. Therefore, proper intake of its supplements acts as a cure for chronic leg cramp problems.
Sources of magnesium
You can find this mineral in foods from animal origin and in cereals and plants. The recommended daily dose of this mineral is 400-420 mg.
Also, nuts, seeds, and green leafy vegetables are a great source of magnesium. In order to increase the intake of magnesium, you need to make sure that your diet contains:
Nuts (peanuts, pine nuts, cashews, pistachios, almonds)
Seeds (sunflower, flax, sesame, squash, pumpkin)
Legumes (navy, pinto, lima, soy, black beans)
Kale and cabbage
Whole wheat flour
Chocolate and cocoa
Spices, herbs, and seaweeds like dill, coriander, sage, seaweed, fennel seeds, tarragon, poppy, cumin and dried mustard.
You can also implement supplements like citrate, chloride and magnesium oxide. Always make sure that you take the proper dose because otherwise, you can experience stomach convulsions and diarrhea.