Magnesium: Content In Food And Benefits For The Body

Eating magnesium-rich foods is extremely important for health. It is essential for more than 300 biochemical processes in the body. Unfortunately, most of us may not even realize that we have a magnesium deficiency. Magnesium can be harmful in medications, but in food, it is always beneficial to our bodies.

The body needs magnesium for:

  • Protein synthesis.
  • Nervous system functioning: stimulation of mental activity, reduces tension and irritability, reduces headaches.
  • Reduces the risk of diabetes.
  • Helps to regulate blood pressure.
  • Energy metabolism of the body.
  • Improves heart function
  • Reduces the frequency of asthma attacks.
  • Normalizes muscle tone.
  • Facilitates the course of critical days.
  • Strengthens bones and teeth.
  • Promotes digestion.

Some of the main health problems that are associated with magnesium deficiency:

  • Hormonal imbalance and PMS.
  • Fibromyalgia.
  • Heart attack.
  • Type 2 diabetes mellitus.
  • Osteoporosis.
  • Constipation.
  • A feeling of stress, headaches, migraines.
  • Anxiety and depression.
  • Chronic fatigue.

Therefore, it is very important to consume a sufficient amount of foods high in magnesium – it is actually good for your health. The magnesium requirement for men is 400 mg per day.

For women – 310 mg per day. For children, the norm depends on age – from 80 to 240 mg per day.

Foods that contain the most magnesium:

Spinach, pumpkin seeds, yogurt or kefir, almonds, beans, avocado, sesame seeds, mint, watermelon, pine nuts, Brazil nuts, cocoa, sunflower seeds, dill, basil, broccoli, flax seeds, green onions, salmon, coriander, and goat cheese.

Scientific studies show that a diet high in magnesium can reduce the risk of stroke by 8% and the risk of heart attack by 38%. Studies also show that increasing the amount of magnesium in the diet in case of fibromyalgia reduces pain and improves the immune system.

Adequate magnesium intake can significantly reduce the risk of developing type 2 diabetes mellitus, as magnesium plays an important role in glucose metabolism. It is enough to increase the amount of magnesium you consume by 100 mg per day to reduce the risk of developing diabetes by 15%, according to current research.

Magnesium is one of the most important elements for bone formation and calcium absorption. In fact, more than half of the magnesium in the human body is stored in the bones. Therefore, magnesium intake helps to slow down the development of osteoporosis.

Lack of magnesium is directly linked to migraines, due to its importance in ensuring the balance of neurotransmitters in the body.

Magnesium supplements are useful for patients with migraines.

Magnesium also has contraindications. Especially with regard to magnesium preparations. A direct contraindication is a bradycardia, arterial hypotension, exacerbation of inflammatory processes in the intestine, cholelithiasis, biliary tract obstruction, and renal failure.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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