Chronically low magnesium levels can increase the risk of high blood pressure, heart disease and type 2 diabetes
Magnesium is an essential mineral that can be included in the diet through a variety of foods that contain it. It is involved in more than 300 enzyme reactions in the body and the total content in the body is about 20-30 grams.
60% of magnesium is found in the bones, while the rest is distributed in the muscles, soft tissues and fluids, including the blood. Why should we include it in the diet?
Getting enough magnesium every day is important for health. Maintaining normal levels, in turn, plays a role in the performance of important functions in our body, such as:
• energy metabolism
• protein synthesis
• genetic maintenance (as it helps create and repair DNA and RNA)
• muscle movements (which are part of the contraction and relaxation of muscles)
• the regulation of the nervous system (specifically, it helps to regulate the activity of neurotransmitters)
Getting enough magnesium can help improve health. The presence of the necessary amounts for the body is important for maintaining bone density and reduces the risk of osteoporosis, especially after menopause.
Low magnesium levels usually do not cause symptoms. However, chronically low levels can increase the risk of high blood pressure, heart disease and type 2 diabetes.
In addition, optimal magnesium intake helps reduce the risk of stroke. Other important effects of magnesium include:
• Prevention and reduction of migraines
• Improvement of premenstrual syndrome symptoms
• Prevent anxiety
• Improving sports performance
• Helping bones stay healthy
• Increase in bile secretion
• Maintenance of acid-base balance
• Activation of multiple coenzymes
How to take magnesium in the daily diet:
The recommended daily intake of magnesium is between 300 and 350 mg per day for men, 280 mg per day for women and between 320 and 350 mg per day for pregnant women. Given the essential functions of magnesium in the body, it is vital to maintain an adequate intake of this mineral.
Although magnesium can be taken in supplement form, a good solution is to include foods naturally rich in this mineral in a healthy diet. The best examples are:
• pumpkin seeds
• nuts (almonds, hazelnuts, cashews or walnuts)
• legumes (especially black beans)
• dark chocolate
• fish (mackerel or salmon)
• whole grain bread
Some ideas for meeting your daily magnesium needs could be:
• A portion of salmon accompanied by a green salad
• Portion of cooked vegetables
• Whole wheat bread with avocado and nuts
Getting enough magnesium is essential for physical and mental health. Therefore, it is important to increase the consumption of foods that contain it. If this seems difficult to you, you can take it as a supplement.
Deficiency of this mineral is associated with various health problems. It can also cause fatigue.