Magnesium is a mineral that can offer numerous health benefits to the human body. Every organ utilizes this mineral differently.
Magnesium can control the percentage of important supplements like potassium, zinc, and calcium. It also has a crucial role in the production of energy and the metabolism.
Magnesium is a mineral that can be found in seeds, legumes, nuts and green vegetables. Deficiency of it can lead to numerous health problems. Because of this, it is extremely important to take the dose that is recommended during the day, thus ensuring that you avoid problems like high blood pressure, cardiovascular issues, and osteoporosis.
Low levels of this mineral will manifest as symptoms like convulsions, irregular heart rate, restless leg syndrome, anxiety, migraine, vomiting, nausea, weakness of the muscles and low blood pressure.
Health benefits of magnesium:
- Heart health
Magnesium has one major responsibility, and that is to control hypertension, which ensures that the risk of cardiovascular disease is reduced.
It can also prevent heart attacks. According to scientific studies, 100 mg. of magnesium, a day can reduce the risk of heart attack by eight percent.
- Density of migraines
Migraines are usually characterized by intolerable and severe pain, which will prevent the person that experiences it from performing the daily activities. It is a scientific fact that every individual that suffers from a migraine has a magnesium deficiency.
To prevent migraines, you need to take 600 mg. of magnesium a day. But, make sure that you consult with your doctor first, because this is a dose that is higher than the limit.
- Healthy bones
Vitamin D, calcium and magnesium are crucial for lowering the risk of osteoporosis. This is a common problem that appears in women in the postmenopausal period. It is often times associated with low levels of magnesium in their body. To prevent this, you need to make sure that you increase the intake of this mineral in your diet.
- Prevent depression
Many studies suggest that magnesium is related to the brain chemistry. It can fight depression and it is beneficial for people that are already suffering from one. These individuals are recommended to take this mineral with every meal, and before going to sleep.
- Prevents type 2 diabetes
Foods that are rich in magnesium can reduce the risk of diabetes. This mineral can regulate the glucose in the body very effectively. This means that the regular consumption of foods that contain magnesium can prevent the development of diabetes.
- Soften PMS symptoms
There are studies that show that magnesium can effectively treat PMS symptoms. This mineral needs to be ingested before the menstrual cycle in order to treat mood changes, depression, annoyance, head pain, swelling and fluid retention.
- Prevent some forms of cancer
By regularly consuming magnesium you can reduce the risk of colon cancer. The experts think that by consuming this mineral on a daily basis can greatly reduce the risk of colon cancer, but they need to do extended research on this topic, in order to be 100% sure.
Sources of magnesium
You can find this mineral in foods from animal origin and in cereals and plants. The recommended daily dose of this mineral is 400-420 mg.
Also, nuts, seeds, and green leafy vegetables are a great source of magnesium. In order to increase the intake of magnesium, you need to make sure that your diet contains:
- Nuts (peanuts, pine nuts, cashews, pistachios, almonds)
- Seeds (sunflower, flax, sesame, squash, pumpkin)
- Legumes (navy, pinto, lima, soy, black beans)
- Beet greens
- Swiss chard
- Kale and cabbage
- Whole wheat flour
- Chocolate and cocoa
- Spices, herbs, and seaweeds like dill, coriander, sage, seaweed, fennel seeds, tarragon, poppy, cumin and dried mustard.
You can also implement supplements like citrate, chloride and magnesium oxide. Always make sure that you take the proper dose because otherwise, you can experience stomach convulsions and diarrhea.