6 Major Health Benefits of Magnesium

Sometimes life doesn’t give you what you want, not because you don’t deserve it but because you deserve more. That’s why it’s important to pay extra attention to your health and what your body needs to function well.

This article gives you the related benefits of these important minerals and foods that can give us the same effect.

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What is magnesium?

It is one of the important body minerals required for the formation and formation of bones in the human body. It is also important for the proper functioning of nerves and muscles as well as for neutralizing stomach acid.

It plays the role of more than 300.01 enzymes in the body. An adult holds around the body 25 grams of magnesium50-60% of which is stored in the skeletal system. The remaining 40% or 50% can be found in muscle, soft tissue, and body fluids.

Benefits of magnesium in human body

The top seven essential minerals for the body include iron, zinc and magnesium (our main focus). Humans need at least a large amount of them every day 100 mg every day

It is important for many bodily functions, and this section of the discussion focuses on this important mineral.

1. Metabolism

Blood sugar control is an important metric in the body for those who are overweight or at risk of developing diabetes. A survey established in 2016 European Journal of Clinical Nutrition That magnesium monitors out and stabilizes the participant’s blood sugar.

Those with high levels of magnesium are more sensitive to the hormone insulin for weight loss, improved plasma glucose levels, and less swelling and water retention. All these are essential requirements for weight loss.

2. Increases and improves sleep quality

Increasing serotonin levels and decreasing cortisol are among the benefits of high-level magnesium. It relieves stress and improves sleep quality as it reduces subjective anxiety symptoms.

3. suppressed appetite

Magnesium helps the body produce serotonin. Serotonin is a neurotransmitter that regulates appetite by reducing cravings for unhealthy foods like sugar and salt.

This craving reduction or appetite suppression is very helpful in weight loss as it is one of the many steps in weight management.

4. Electrolyte balance

Maintaining homeostasis in the human body is very important which is evident in the movement of minerals as well as fluids in other parts of the body.

The sodium-potassium pump is one of the most important exchanges in the body. This pull and push effect of potassium and sodium is activated by magnesium.

Without balanced exchange, cells will be flooded with calcium, sodium, potassium and magnesium out of balance. This specific function of magnesium plays an important role in regulating blood pressure and maintaining heart health.

5. Components of energy production process

Magnesium is an essential element in the process by which energy is produced in the body. Adenosine triphosphate (ATP) is the basic unit of energy used by human cells. Muscle fiber contraction, protein synthesis, and cell production as well as transport of substances across cell barriers.

Adequate magnesium metabolizes nutrients from food into usable units of energy (ATP).

Additionally, if your weight loss process relies on an intensive workout plan, you will need adequate magnesium. This is because you need energy (ATP) which is stimulated by magnesium.

6. strong bones

The body needs adequate calcium for strong bones to limit any form of osteoporosis. Osteoporosis A multifactorial disease characterized by loss of bone mass due to deterioration of marked bone microarchitecture.

Osteoporosis results from an imbalance between bone deposition and resorption. The resulting loss of bone mass increases the risk of fractures, particularly hip and spine fractures, which are associated with considerable pain and suffering, disability, and even death.

Regardless of the benefits, it clearly indicates how it relates to weight loss management. So if you’re considering losing weight or controlling your cholesterol levels, it’s important to pay close attention to your magnesium intake.

Moving on, the other half of the article highlights the effects of magnesium deficiency or imbalance on the body, magnesium-rich foods as well as magnesium supplementation.

Types of Magnesium Supplements

Your doctor will prescribe magnesium supplements for you when you are diagnosed with a magnesium deficiency through a blood test or urine test. The list below gives you the type magnesium supplement.

• Magnesium Citrate

• Magnesium lactate

• Magnesium aspartate

• Magnesium chloride

• Magnesium malate

• Magnesium taurate

A supplement should be taken as prescribed by a doctor if test results indicate a magnesium deficiency.

This is where the human body does not get enough magnesium. This is rare and is more pronounced in the long term due to alcohol abuse and taking certain medications.

Magnesium deficiency can lead to high blood pressure and heart disease, diabetes, osteoporosis and migraine headaches.

With the benefits highlighted earlier and the drawbacks listed, it’s clear why this is possible.

Nausea, vomiting, fatigue, weakness, tremors, muscle spasms and insomnia are some of the symptoms.

Magnesium deficiency is diagnosed with a blood test and sometimes a urine test. A magnesium supplement is often prescribed by your doctor if testing indicates that you have a magnesium deficiency.

Foods rich in magnesium

Green leafy vegetables, nuts, seeds, dried beans, whole grains, wheat germ, wheat and oat bran are the most popular sources of magnesium-related foods. But do you know how much magnesium a man or woman needs every day?

D Recommended Dietary Allowances Adult men need 415 mg per day and adult women need 315 mg per day. D List below Gives you a variety of foods and the amount of magnesium they contain.

• Pumpkin Seeds – Kernels: Serving Size 1 oz, 168 mg

• Nuts, dry roasted: Serving size 1 oz, 80 mg

• Spinach, cooked: ½ cup serving size, 78 mg

• Cashews, dry roasted: Serving size 1 oz, 74 mg

• Pumpkin seeds in a shell: 1 oz serving size, 74 mg

• Peanuts, roasted in oil: Serving size ¼ cup, 63 mg

• Cereal, shredded wheat: Serving size 2 large biscuits, 61 mg

• Soymilk, plain or vanilla: Serving Size 1 cup, 61 mg

• Black beans, cooked: Serving size ½ cup, 60 mg

• Edamame, peeled, cooked: Serving size ½ cup, 50 mg

• Dark Chocolate – 60-69% Cocoa: Serving Size 1 oz, 50 mg

• Peanut butter, smooth: Serving size 2 tablespoons, 49 mg

• Bread, whole wheat: Serving size 2 slices, 46 mg

• Avocado, cubed: 1 cup serving size, 44 mg

• Potatoes, baked with skin: 3.5 oz serving size, 43 mg

• Rice, brown, cooked: Serving size ½ cup, 42 mg

• Yogurt, plain, low-fat: Serving size 8 oz, 42 mg

• Breakfast Cereal Fortified: Serving Size 10% Fortification, 40 mg

• Oatmeal, instant: Serving size 1 packet, 36 mg

• Kidney beans, canned: Serving size ½ cup, 35 mg

• Bananas: 1 medium serving size, 32 mg

• Cocoa Powder—Unsweetened: Serving Size 1 tablespoon, 27 mg

• Salmon, Atlantic, farmed: 3 oz serving size, 26 mg

• Milk: Serving size 1 cup, 24-27 mg

• Halibut, cooked: 3 oz serving size, 24 mg

• Raisins: Serving size ½ cup, 23 mg

• Chicken breast, fried: 3 oz serving size, 22 mg

• Beef, ground, 90% lean: 3 oz serving size, 20 mg

• Broccoli, chopped and cooked: ½ cup serving size, 12 mg

• Rice, white, cooked: Serving size ½ cup, 10 mg

• Apples: 1 medium serving size, 9 mg

• Carrots, raw: serving size 1 medium, 7 mg

With all the information shared, you will now be able to identify the symptoms of magnesium deficiency, magnesium-related foods and supplements. This will guide you to get enough of this important mineral.