Magnesium is a mineral that offers plenty of benefits for our body. Almost every organ in the body utilizes it differently. This mineral has various functions in our body.
It controls the percentage of different important supplements such as calcium, potassium, and zinc. It is included in 300 enzyme system and has an important role in the production of the energy and the metabolism.
This mineral can be found in green vegetables, seeds, nuts, and legumes. Magnesium deficiency can lead to various health problems.
Hence, it is very important to take the recommended daily intake, because you may increase your risk of cardiovascular problems, osteoporosis, and high blood pressure.
Low levels of magnesium in the body are characterized by low blood pressure, convulsions, insomnia, irregular heart rate, anxiety, restless leg syndrome, weakness of the muscles, migraine, nausea, and vomiting.
As you can see, magnesium is essential for the proper function of our body. So, let’s find out more about some of the health benefits that this mineral provides.
Health benefits of magnesium
1. Heart health
Magnesium has an important responsibility. It controls hypertension, thus reducing the risk of cardiovascular disease.
Moreover, it can prevent a heart attack. A study showed that 100 mg of magnesium on a daily basis can effectively reduce your risk of heart attack by 8%.
2. Density of the migraines
Migraines are characterized by severe and intolerable pain, which will prevent you from performing your daily activities.
It is scientifically proved that every person that suffers from a migraine has a deficiency of magnesium.
In order to prevent migraines, you should take 600 milligrams a day. However, make sure to consult your doctor because this dose is higher than the usual limit.
3. Help for healthy bones
Magnesium, calcium, and vitamin D are essential for lowering the risk of osteoporosis. Magnesium plays an important role in the structure of the bones.
Osteoporosis is a common problem experienced by women in the postmenopausal period. It is associated with low level of magnesium in the body.
This is the main reason why you should increase the intake of magnesium in your diet.
4. Prevent depression
According to many studies, magnesium is closely related to the chemistry of the brain. It can effectively fight depression.
What is more, magnesium is very beneficial for people already suffering from depression. They are recommended to take magnesium with every meal and before sleep.
Magnesium is completely safe to use and can effectively treat depression.
5. Prevent type 2 diabetes
Magnesium-rich foods can reduce your risk of diabetes. Magnesium can effectively regulate the glucose in your body.
Hence, the regular consumption of foods rich in magnesium and supplements can significantly prevent the development of diabetes.
6. Soften PMS symptoms
Some studies showed that magnesium can be very beneficial for treating PMS symptoms.
Take this mineral before your menstrual cycle in order to treat fluid retention, mood changes, swelling, depression, head pain, and annoyance.
7. Prevent some cancer types
The regular consumption of magnesium is closely related to a reduced risk of colon cancer.
It is considered that if you consume magnesium on a daily basis, you will be less likely to develop a colon cancer. However, a further research needs to be done concerning this topic.
Where to get magnesium — Food sources
Magnesium can be found in cereals, many plants and foods from animal origin. It is recommended to intake 400-420 mg per day.
Green leafy vegetables, seeds and nuts are an excellent source of magnesium. By consuming one cup of these nutrients, you will supply your body with the recommended daily intake of this mineral.
If you want to increase the intake of magnesium, make sure your diet includes:
- Nuts (almonds, peanuts, cashews, pine nuts, pistachios);
- seeds (pumpkin, sunflower, squash, flax and sesame);
- legumes (soy, navy, lima, pinto, black beans),
- swiss chard;
- beet greens;
- cabbage and kale;
- whole wheat flour,
- milk and yogurt;
- cocoa and chocolate;
- herbs, spices, and seaweeds like agar seaweed, dill, sage, coriander, basil, fennel seeds, dried mustard, tarragon, cumin, and poppy
However, you can also use supplements like magnesium oxide, citrate, and chloride. Make sure to take the proper dose, because you may experience diarrhea and stomach convulsion.