Did you know that magnesium is one of the most important minerals for our health? In fact, it’s involved in more than 300 biochemical processes in our bodies! Here are some of the key benefits of magnesium:
– Magnesium helps to reduce inflammation throughout the body.
– It’s essential for energy production and carbohydrate metabolism.
– Magnesium is necessary for protein and nucleic acid synthesis.
– It plays a role in ion transport and calcium channel function.
– Magnesium deficiency can lead to degenerative diseases
Magnesium, which is the second most abundant cation found inside of cells, is essential for a wide variety of cellular and metabolic processes, such as the production of energy, carbohydrates, and lipids metabolism, the synthesis of proteins and nucleic acids; the operation of ionic pumps; and the functioning of calcium channels.
Diseases associated with magnesium deficiency
Low magnesium intake is related to systemic inflammation, which is one of the common mechanisms underlying the development of type 2 diabetes, hypertension, and heart disease.
A magnesium deficit that was artificially created in mouse models resulted in the promotion of an inflammatory response. This response was characterized by an increase in plasma interleukin 6 (IL-6), fibrinogen, and a decrease in plasma albumin.
In humans, having low amounts of magnesium in the serum has been linked to having high levels of the C-reactive protein (CRP).
The following are some of the early warning indicators of magnesium deficiency:
- Loss of appetite.
- Nausea.
- Vomiting.
- Fatigue.
- Weakness.
As magnesium insufficiency becomes more severe, more symptoms may begin to appear, including the following:
- Numbness.
- Tingling.
- Muscle contractions and cramps.
- Seizures.
- Personality changes.
- Abnormal heart rhythms.
- Coronary spasms.
Foods rich In Magnesium
Seeds and nut products
1 ounce of roasted almonds has 80 milligrams of magnesium, which is 20% of the daily value advised for healthy adults.
Cashews, when roasted, provide 72 milligrams of magnesium per ounce, which is 18% of the recommended daily requirement.
1 tablespoon of whole flaxseed has 40 milligrams of magnesium, which is equal to 10% of the recommended daily allowance.
1 ounce of dry-roasted peanuts contains 49 milligrammes of magnesium, which is equal to 12% of the recommended daily allowance.
1 ounce of roasted, de-hulled pumpkin seeds has the same amount of magnesium as 37 percent of the recommended daily allowance.
Legumes
Boiled black beans contain 60 milligrams of magnesium, which is equivalent to 15% of the recommended daily allowance.
1/2 cup of cooked and prepared edamame has 50 milligrams of magnesium, which is equal to 12% of the recommended daily requirement.
Lima beans, once cooked, contain 40 milligrams of magnesium, which is equal to 10% of the recommended daily allowance.
Whole grains
When quinoa is cooked, there are 60 milligrams of magnesium in a half-cup serving, which is equivalent to 15 percent of the recommended daily allowance.
Dairy products
One cup of nonfat milk contains 24–27 mg of magnesium (7% of the recommended daily allowance).
Plain low-fat yoghurt has 42 milligrams of magnesium per eight ounce serving, which is equivalent to ten percent of the recommended daily allowance.
Greens
When spinach is cooked, it contains 78 milligrammes of magnesium, which is 19% of the recommended daily allowance.
Chocolate
1 ounce of dark chocolate (with 70–85% cocoa) has 64 milligrammes of magnesium, which is equal to 16% of the recommended daily allowance.
Water
“Tap, mineral, and bottled waters can all be magnesium sources; however, it is difficult to determine how much magnesium they contain because it depends on the water source,”
Therefore, if you consume the necessary amount of water each day, which is two litres, then that might be up to 240 milligrammes of magnesium.
The recommended daily intake of fruits and vegetables is five handfuls of each.
At least three servings of whole grains should be consumed daily.
1 ounce (or a quarter cup) of nuts and seeds should be consumed each day.
One serving of legumes should be consumed on most days of the week.
Risks Associated with Magnesium Supplementation
If you have any significant health problems, you should speak with your doctor before taking magnesium supplements since they can interact with some medications. Otherwise, generally speaking, magnesium supplements are safe for most people when taken as directed.
However, it’s possible to take too much magnesium, which can lead to unpleasant side effects such as cramps, diarrhoea, and nausea.
If you have any concerns about taking magnesium supplements, talk to your doctor or pharmacist for more information.
Conclusion
Magnesium is an important mineral that plays a role in many different bodily functions. If you don’t think you’re getting enough magnesium through diet alone, you may want to consider taking a supplement.
However, speak with your doctor first if you have any significant health problems since magnesium can interact with some medications. Generally speaking, magnesium supplements are safe when taken as directed but it’s possible to take too much which can cause side effects like cramps or diarrhoea.
When it comes to getting your daily dose of magnesium, food sources are always best but supplements can be beneficial if necessary.