Magnesium is one of the seven macronutrients that are essential for the health of the body. The human body contains approximately 20 to 28 mg of magnesium. More than 50% of magnesium is stored in the skeletal system and the rest is found in muscles, soft tissues and body fluids. Magnesium plays a very important role in more than 300 enzymatic reactions. Magnesium is involved in transmission and nerve activity and muscle relaxation. Magnesium deficiency is especially common in the elderly population and is associated with insulin resistance, metabolic syndrome, coronary heart disease, and osteoporosis.
Health benefits of magnesium:
Magnesium is important for bone formation because it helps absorb more calcium. This substance plays an important role in the activation of vitamin D in the kidneys (this vitamin is essential for bone health). Adequate magnesium intake is associated with better bone density and improved bone crystal formation. Magnesium intake can also reduce the risk of osteoporosis.
Magnesium plays a very important role in the metabolism of carbohydrates and glucose. Therefore, it can have a good effect on diabetes. Various studies show that there is an inverse relationship between magnesium intake and diabetes. Consumption of every 100 mg of magnesium per day reduces the risk of developing type 2 diabetes by about 15%. As mentioned earlier, minerals are best supplied through food. Clinical studies show that insulin sensitivity is improved by consuming 300 to 365 mg of magnesium per day. The researchers were able to show that low magnesium intake leads to low insulin sensitivity.
Magnesium is as effective for heart health as muscle. This substance plays an important role in transmitting electrical signals in the body. Proper consumption of magnesium is associated with a reduced risk of hypertension and atherosclerosis. Recent studies have shown that calcium intake without adequate magnesium can increase the risk of calcification of arteries, cardiovascular disease, and kidney stones. People who consume enough magnesium are 58 percent less likely to develop coronary artery calcification. Proper consumption of magnesium also reduces the risk of calcification of the abdominal arteries by 35%. Prompt consumption of magnesium after heart attacks can reduce the risk of death. In some benefits, this substance is used as part of the treatment process in heart failure.
Research shows that people with PMS may get better with magnesium. Some of the symptoms such as bloating, insomnia, leg swelling, weight gain and breast tenderness can be reduced with proper magnesium intake. Magnesium with vitamin B6 will work better.
Permissible intake for magnesium:
Allowed magnesium intake usually depends on a person’s age and gender. The National Institutes of Health estimates that children between the ages of 1 and 3 need 80 mg of magnesium. At the age of 4 to 8 years, this amount increases to 130 mg per day. For men between the ages of 14 and 18, the permissible dose is 410 mg. In women 14 to 18 years old, magnesium should be consumed 360 mg daily.
Adult women need 310 to 320 mg per day and adult men 350 to 400 mg per day. Magnesium has low bioavailability. This means that the amount of absorption in the small intestine is very low. Therefore, its effective absorption depends on the type of diet, the health of the gastrointestinal tract, the general state of magnesium in the body. Magnesium is also available as a supplement, but it is best to get the minerals your body needs through your diet. To get the most out of all the vitamins and minerals you need, you need to include them all in your diet. Taking one type of vitamin or mineral will not benefit the body. Therefore, it is usually recommended to use healthy foods to meet the needs of your body. If this need is not met by natural ingredients, you can use the available supplements.
Magnesium rich foods:
Excellent sources of magnesium include nuts and seeds, dark green leafy vegetables, and whole grains. Magnesium is also added to some breakfast cereals and other foods.
Seeds of sunflower seeds
During the wheat refining process, magnesium is usually lost, so you should look for products made from whole wheat. Most fruits, meat and fish are low in magnesium.
Possible health effects of magnesium:
Excessive magnesium intake can lead to loss of central nervous system control. People with kidney failure should not take magnesium supplements unless their doctor tells them to. There have been no reports of magnesium poisoning in food. Overall diet and healthy eating patterns are important in preventing disease and keeping your body healthy. It is best to focus on foods rich in vitamins and minerals.