Lack Of Magnesium? These 4 Products Will Help You

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Lack Of Magnesium? These 4 Products Will Help You
Lack Of Magnesium? These 4 Products Will Help You

Video: Lack Of Magnesium? These 4 Products Will Help You

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Video: 10 Signs Your Body Needs More Magnesium 2023, February
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Lack of magnesium? These 4 products will help you

Magnesium is an essential trace element necessary for the proper functioning of the human body, therefore it is very important to consume it in sufficient quantities.

Lack of magnesium? These 4 products will help you
Lack of magnesium? These 4 products will help you

Photo: Wikipedia /

Magnesium is an essential trace element necessary for the proper functioning of the human body, therefore it is very important to consume it in sufficient quantities.

Why is magnesium important?

"Magnesium is a mineral that helps our bodies feel healthy and full of vitality," says Australian nutritionist Fiona Tuck, noting that it is an essential component for 300 biochemical reactions in the human body.

In addition to strengthening bones, magnesium plays an important role in blood sugar regulation, energy production, and the functioning of the nervous and muscular systems.

How much magnesium do we need daily?

National Institutes of Health around the world recommend 310 to 320 milligrams of magnesium per day for women and 400 to 420 milligrams for men. People with certain medical conditions, such as diabetes or celiac disease, should be especially careful as they are more likely to be deficient in magnesium.

“Those who abuse alcohol, do not follow a healthy diet, have gastrointestinal problems, or are deficient in vitamin D are also usually magnesium deficient,” says New York nutritionist Amy Shapiro.

Signs of a magnesium deficiency

There are no clear short-term signs of magnesium deficiency, experts say, as most symptoms begin to appear after a long period of magnesium deficiency. Bones can weaken over time as a lack of magnesium lowers blood calcium levels.

Considering the important role of magnesium in the functioning of muscles, when it is lacking, a person can experience muscle cramps and spasms. Mood changes can also occur, often resulting in numbness and lack of emotion. Some studies have shown that low magnesium levels can also increase the risk of depression.

What foods can you include in your diet to increase your magnesium levels?

  1. Greens. A cup of cooked spinach can provide up to 157 milligrams of magnesium. In addition, other greens should be included in the diet, including kale, cocoa leaves, and turnip leaves.
  2. Nuts and seeds. Flax, pumpkin, and chia (Spanish sage) seeds are rich in both magnesium and fiber. Almonds, cashews and Brazil nuts can also help reduce magnesium deficiency.
  3. Legumes. Lentils, beans, peas, chickpeas, and soy are also beneficial for magnesium deficiency.
  4. Bananas. In addition to vitamin C and fiber, one medium-sized banana will give you 32 mg of magnesium, which is 9% of your recommended daily intake.

Should you take magnesium supplements?

Many studies conclude that eating a healthy diet is the most efficient way to obtain nutrients. As for mineral supplements, it is best to consult a dietitian. In this case, you need to carefully calculate the dosage, as taking too much magnesium can cause diarrhea.

“You need to include at least two servings of vegetables with every meal and eat a couple of fruits a day. Cut back on sugar, alcohol and processed foods to overcome magnesium deficiencies,”says nutritionist Fiona Tuck.

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