Importance Of Magnesium In The Body: Benefits, Deficiency, Foods, and Risks
– Firstly, What is magnesium? How does affect magnesium the body?
Magnesium is an important mineral, besides being one of seven essential microminerals.
Opposite to microminerals, such as iron and zinc, microminerals are minerals that people need to consume in relatively large
amounts. And also, magnesium is a mineral that plays an important role in assisting more than 300 enzymes to carry
out various chemical reactions in the body, such as:
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Building proteins and strong bones.
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Supporting the immune system.
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Regulating blood sugar, blood pressure, muscle, and nerve functions.
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Magnesium also acts as an electrical conductor that contracts muscles and makes the heart beat steadily.
In this article. We invite you to discover the functions and advantages of magnesium in the body, along with the signs of its
deficiency, and where the human body can benefit the most from it.
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– What is The daily need for magnesium?
An adult body contains around 25 grams (g) of magnesium, more than half of the magnesium in our body (50% to 60%)
is stored in our bones, while the remaining is present in various muscles, soft tissues throughout the body, and in bodily fluids.
So It is worth adding that daily intakes are different from age to age, and between men and women. In fact, it is also different
for women who are expecting or breastfeeding.
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What are the magnesium advantages or magnesium benefits?
Magnesium is a vital element for many bodily functions, Getting enough of this mineral can help prevent or treat chronic
diseases, including (Alzheimer’s disease, type 2 diabetes, cardiovascular disease, and migraine)
all of these are considered to be very difficult to cure and/ or prevent.
Important advantages of magnesium are:
– Energy creation:
Helps convert food into energy.
– Protein formation:
Helps create new proteins from amino acids.
– Gene maintenance:
Helps create and repair DNA and RNA.
– Muscle movements:
It is part of the contraction and relaxation of muscles.
– Nervous system regulation:
Magnesium helps regulate neurotransmitters, which send messages throughout your brain and your nervous system.
– It reduces depression and anxiety:
Magnesium levels may play a role in mood disorders, including depression and anxiety.
According to research in 2007, low magnesium levels may have links to higher levels of anxiety and a person’s reaction to
stress.
-It prevents Type 2 Diabetes and Reduces Insulin Resistance
-It improves Cardiovascular health
-It helps treat Migraine Headaches:
Magnesium may help prevent or even relieve headaches. The reason behind this is that magnesium deficiency can affect
neurotransmitters and restrict blood vessel constriction,
which are factors doctors have linked to migraine headaches. People who experience migraines may have lower levels of
magnesium in their blood and body tissues compared to other people. Also, magnesium levels in a person’s brain may be low
during a migraine.
-It reduces PMS symptoms:
The American College of Obstetricians and Gynecologists suggests that taking magnesium supplements could help to reduce
bloating, mood symptoms, and breast tenderness in PMS.
-It improves bone health:
Research from 2013 has linked adequate magnesium intake with higher bone density, improved bone crystal formation, and a
lower risk of osteoporosis in females after menopause. In fact, magnesium may improve bone health both directly and
indirectly, since it helps the regulation of calcium and vitamin D levels, which are the two other nutrients vital for bone
health.
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– What are the levels of magnesium?
Magnesium deficiency is known as hypomagnesemia! And unfortunately, many studies have suggested that about 50% of
people get less than the recommended daily amount of magnesium, though deficiency symptoms are generally not common in
otherwise healthy people. Doctors have linked magnesium deficiency with a range of health complications (which are more
detailed below). Therefore, people should aim to meet their daily recommended intake of magnesium.
Although magnesium is naturally found in a variety of foods and some fortified foods, national dietary surveys show that most
people of all ages eat less than recommended amounts.
However, these deficiency levels are at first marginal and are not likely to produce symptoms.
On the other hand, a true deficiency occurs with a long-term low magnesium diet, malabsorption, and large losses from alcohol
abuse or the use of medications that deplete
magnesium (such as some diuretics and antibiotics).
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Signs of deficiency may include:
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- Fatigue and weakness
- Poor appetite
- Nausea and/or vomiting
Symptoms of more advanced magnesium deficiency include:
- Numbness or tingling in the skin
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- Muscle cramps
- Seizures
- Abnormal heart rate or spasms
- personality changes
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Risk factors for deficiency include:
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- Alcohol abuse.
- A long-term excessive intake of alcohol is associated with a poor diet low in magnesium which leads to malabsorption, and problems with various organs that can flush out too much magnesium through urine.
- Older ages. The elderly have lower magnesium intake according to dietary surveys. Aging also causes decreased absorption of magnesium in the gut and increased excretion in urine. Furthermore, older adults are more likely to be on medications for chronic diseases that can lower magnesium stores.
- Conditions with malabsorption. Diseases that interfere with digestion can lower the amount of magnesium absorbed. Most magnesium is absorbed in the largest segment of the small intestine, the ileum, which may be compromised in conditions like celiac and Crohn’s disease. Surgery that removes the ileum further adds to a deficiency risk.
- Type 2 diabetes. Insulin resistance or uncontrolled diabetes can cause the kidneys to make extra urine to rid the body of high levels of blood sugar. This increased amount of urine may also flush out magnesium.
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– What are the sources of magnesium-magnesium foods?
Magnesium is found in plant foods like legumes, dark green leafy vegetables, nuts, seeds, whole grains, and fortified cereals.
It is also in fish, poultry, and beef.
Below is a more comprehensive list of food elements that contains significant amounts of magnesium:
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Almonds, peanuts, cashews.
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Pumpkin seeds.
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Peanut butter.
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Black beans and kidney beans.
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Soybeans, soymilk.
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Cooked spinach.
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Swiss chard.
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White potato with skin.
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Brown rice.
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Oatmeal (instant, whole oats).
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Salmon.
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Beef.
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Poultry.
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Banana.
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Raisins.
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Dark chocolate (at least 70%).
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Milk, yogurt.
It is also worth noting that the highest amounts of magnesium are found in Almonds and Spinach, as eating one ounce of
almonds constitute 20% of the daily intake of magnesium.
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What are the Best magnesium supplements?
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