Introduction
Welcome to the world of magnesium, a mineral that is often overlooked but plays an essential role in our overall health and well-being. From controlling blood pressure to regulating muscle function, this powerful nutrient has been known to work miracles for centuries. Discover the health benefits and risks of magnesium, Magnesium in everyday food like spinach and almonds, and its impact on your body.
Let’s learn how adding magnesium-rich foods or supplements can dramatically improve your health. Let’s uncover the wonders of magnesium together!
| About 60 percent of the Magnesium in the body remains in our bones; Over 25% of magnesium remains in the muscles. Food refining and processing removes the magnesium from them. Our daily balanced food intake generally takes care of our daily magnesium needs. Prolonged low levels of magnesium make us vulnerable to severe diseases. Magnesium is also tasked with pumping sodium from our cells and pumping potassium into our cells. |
What does magnesium do?
Magnesium is an essential mineral for good health. It is involved in over 300 biochemical reactions in the body and is needed for the proper functioning of muscles, nerves, and enzymes.
Magnesium also helps regulate blood sugar levels, improve blood pressure, and support a healthy immune system.
Individuals who are taking medicines for acid reflux may have to take more magnesium.
| Magnesium plays important role in Energy production in our body; Lowering blood pressure; Lowering blood sugar Preventing heart disease; Preventing kidney stone formation; Important in the treatment of depression; Formation of protein; Balanced cellular functioning; Its deficiency can cause fatigue |
There are many health benefits associated with magnesium including:
- Plays important role in energy production in the body.
- Reduced risk of heart disease: magnesium helps relax blood vessels and prevent artery damage
- Improved blood sugar control: Magnesium can help to improve insulin sensitivity and reduce the risk of developing type 2 diabetes.
- Lower blood pressure
- Reduced risk of type 2 diabetes
- Improved bone health
- Reduced risk of migraine headaches: Magnesium has been shown to reduce the frequency and intensity of migraines.
- Asthma: Magnesium has been shown to improve lung function and reduce the severity of asthma attacks.
- Constipation: Magnesium can help to soften stools and relieve constipation.
- Depression: Magnesium has been found to improve symptoms of depression.
- Osteoporosis: Magnesium is essential for bone health and can help to reduce the risk of osteoporosis.
How to get more magnesium in your diet?
If you’re looking to add more magnesium to your diet, there are a few things you can do. First, eat more magnesium-rich foods such as dark leafy greens, nuts, and seeds. You can also take a magnesium supplement or add Epsom salt to your bathwater for a relaxing soak. Finally, make sure you’re getting enough calcium in your diet as well, as magnesium and calcium work together to maintain bone health.
Foods rich in magnesium
- Dark leafy green vegetables such as spinach and kale
- Nuts and seeds such as almonds, cashews, and pumpkin seeds
- Beans and legumes such as black beans, kidney beans, and lentils
- Soybeans,
- Whole grains like brown rice and quinoa
- Avocados
- Bananas
- Fatty fish such as salmon and mackerel
- Dark chocolate with at least 70% cocoa
Magnesium is destroyed during the processing of food, so try to eat whole foods.
The recommended dose of magnesium
The recommended dietary allowance (RDA) for magnesium is 350 mg per day for adult males and 280 mg per day for adult females. However, this amount can vary depending on other specific factors.
Amount of magnesium in everyday food
| FOOD | MAGNESIUM |
|---|---|
| Almond (100 gms) | 270 mg |
| Peanuts (100 gms) | 175 mg |
| Millets(100 gms) | 160 mg |
| Wheat (100 gms) | 160 mg |
| Brown Rice (100 gms) | 86 mg |
| Milk (100ML) | 14mg |
| Spinach (1 cup cooked) | 157 mg |
| Almonds (1 oz) | 80 mg |
| Black beans (1/2 cup cooked) | 60 mg |
| Brown rice (1 cup cooked) | 42 mg |
| Avocado (1 medium) | 58 mg |
| Banana (1 medium) | 32 mg |
| Salmon (3 oz cooked) | 26 mg |
| Dark chocolate with 70% cocoa solids (1 oz) | 95 mg |
Wheat germ as a source of magnesium
Wheat germ is an excellent source of magnesium. 100 gms of wheat germ contain approximately 330 mg of magnesium, making it one of the most concentrated sources of this mineral. Wheat germ is also high in other essential nutrients such as iron, potassium, zinc, and B vitamins. It can be added to smoothies, yogurt, oatmeal, or salads for a boost of nutrition.
Potential side effects of magnesium supplements
When taking magnesium supplements, it is important to be aware of the potential side effects. These can include diarrhea, nausea and vomiting, stomach cramps, bloating, and gas. Some people may also experience headaches, dizziness, or difficulty sleeping. If you experience any of these side effects, it is recommended that you stop taking the supplements and speak to a healthcare professional. Individuals having kidney or heart problems shall take magnesium supplements with their treating doctor’s advice.
