Magnesium: What are the Diet Sources and Health Benefits?
Overview
Minerals aid in the development and operation of our bodies. They are necessary for maintaining healthy health. Understanding different minerals and what they do might assist you in ensuring that you obtain enough of the minerals you require.
Magnesium is a very important mineral. It’s involved in hundreds of chemical reactions in your body and helps you maintain good health, but many people don’t reach the reference daily intake (RDI) of 400 mg. Yet, one can easily meet your daily needs by eating foods high in magnesium.
Magnesium is a mineral that is necessary for the body’s regular bone structure. People receive magnesium from their diets, but if magnesium levels are very low, magnesium supplements may be required.
Osteoporosis, high blood pressure, blocked arteries, hereditary heart disease, diabetes, and stroke have all been related to low magnesium levels in the body.
Health Benefits of Magnesium
Magnesium is marked as the fourth most abundant mineral in the human body. Each and everything in the body needs proper completion whether be it mineral, metal, vitamin, nutrition. But one may not be getting enough of it, even if one eats a healthy diet. It plays several important roles in the health of your body and brain. Some of the benefits are:
1.Bone Health
While the majority of study has focused on the function of calcium in bone health, magnesium is also necessary for bone growth. Magnesium may benefit bone health both directly and indirectly by assisting in the regulation of calcium and vitamin D levels, two additional minerals important for bone health and avoiding falls and fractures in the elderly.
2. Improves Heart Health
A lack of magnesium might raise a person’s risk of cardiovascular issues. This is because of its cellular functions. Magnesium insufficiency is prevalent in patients with congestive heart failure, and it can have a negative impact on their clinical results. People who get magnesium immediately after a heart attack have a reduced death rate. Magnesium is occasionally used during congestive heart failure (CHF) therapy to minimize the risk. Magnesium also helps persons with high blood pressure, but it does not appear to have the same impact on people with normal blood pressure.
3. Biochemical Reaction
One of magnesium’s most important functions is as a cofactor or helper molecule in the metabolic processes that enzymes execute on a regular basis Magnesium is present in bone for around 60% of your body’s magnesium, while the remainder is found in muscles, soft tissues, and fluids, including blood. It is found in every cell of your body and is required for its proper functioning. In fact, it plays a role in over 600 bodily responses like regulation of neurotransmitters, gene maintenance, and food conversion into energy.
4. Has Anti-Diabetic Effects
Magnesium is essential for glucose regulation and insulin metabolism. When compared to a control group, persons with type 2 diabetes who took large doses of magnesium every day had substantial improvements in blood sugar and hemoglobin A1c levels. Even in those with normal blood sugar levels, supplementing with this mineral decreased insulin resistance and blood sugar levels.
5. Migraine Headaches
Magnesium supplementation may aid in the prevention or relief of headaches. This is due to the fact that a magnesium shortage can alter neurotransmitters and limit blood vessel constriction, both of which are variables linked to migraines. The study found that a single gram of magnesium relieved an acute migraine episode faster and more efficiently than a popular migraine drug.
6. Fights Depression and Anxiety
Magnesium has been proven to improve mood, with advantages being obtained with or without the use of antidepressant drugs. Many occurrences of sadness and mental disease may be caused by the decreased magnesium level of the modern diet.
7. Relieve PMS Symptoms
Magnesium supplements, in combination with vitamin B-6, can help to alleviate PMS symptoms. In PMS, it can assist with bloating, mood swings, and breast tenderness. Magnesium has been found to enhance mood, decrease water retention, and other symptoms.
What are the Dietary Sources of Magnesium?
Magnesium may be found in a variety of foods, including:
1. Green leafy veggies
Green leafy vegetables like kale, spinach, collard greens, turnip greens, and mustard greens are very healthy and they’re rich in Magnesium. Also, they’re a good source of iron, manganese, and vitamins A, C, and K. These nutrients present in green leafy vegetables protect the cells from getting damaged and reduce the risk of cancer.
2. Bananas
Bananas are the most common fruit across the world. They have excellent content of potassium which helps to lower blood pressure and reduce the risk of heart disease. Bananas also contain vitamin C, vitamin B6, manganese, and fiber. But Banana is rich in sugar and carbs therefore it’s not suitable for people with diabetes. Ripe bananas have a content of resistant starch which helps in reducing blood sugar, inflammation and improves gut health.
3. Nuts
Nuts are very nutritious and have good taste. Nuts like almonds, cashews, and Brazil nuts have a good amount of magnesium. They’re the richest source of fiber and monounsaturated fat which improves cholesterol level and blood sugar. They also have anti-inflammatory properties which makes them beneficial for heart health.
4. Legumes
Legumes are considered the powerhouse of nutrients. Legumes like lentils, beans, chickpeas, peas, and soybeans are rich in Magnesium. They’re also a major source of potassium, iron, and protein. They lower cholesterol, improve blood sugar control and decrease heart disease risk because of fiber and low glycemic index in them.
5. Seeds
Seeds like chia, flax, and pumpkin are extremely healthy. They’ve excellent contents of iron, monounsaturated fat, and omega-3 fatty acids. They’re also rich in fiber and have antioxidant properties which help in protecting cells from harmful free radicals during Metabolism.
6. Fatty fish
Many types of fish like salmon, mackerel, and halibut are extremely nutritious and rich in Magnesium. They also contain potassium, selenium, vitamin B, and various other nutrients which help in decreasing the risk of chronic disease.
7. Dark chocolate
Dark chocolate is incredibly rich in Magnesium with 64 mg in a 1-ounce (28-gram) serving — that’s 16% of the RDI. Dark chocolate is also a good source of iron, copper, and manganese and contains prebiotic fiber which produces healthy gut bacteria. It also has antioxidant properties which help in neutralizing free radicals which can damage the cells and cause several diseases. Dark chocolate is good for heart health. It contains flavanols, which are powerful antioxidants and therefore prevent “bad” LDL cholesterol from getting oxidized and sticking to the cells lining the arteries.
8. Whole grains
Wheat, oats, and barley, as well as pseudocereals like buckwheat and quinoa, are the grains that are excellent sources of magnesium. Whole grains are rich in vitamin B, selenium, manganese, and fiber. They reduce inflammation and keep the heart healthy. Pseudocereals like buckwheat and quinoa are rich in protein and antioxidants as compared to corn and wheat. They’re also good for people with celiac disease or gluten sensitivity because whole grains are considered gluten-free. It is always preferable to eat entire foods. Magnesium can be lost during processing and refining.
9. Tofu
Tofu contains a high amount of protein, therefore, it is a staple food for vegetarians. It is generally made by pressing soybean milk into soft white curds which are called bean curd. A 3.5-ounce (100-gram) serving has 53 mg of magnesium, which is 13% of the RDI. Tofu is also rich in calcium, iron, manganese, and selenium.
According to some studies, tofu helps in protecting the cells lining of the arteries and reducing the risk of stomach cancer.
10. Avocado
Avocados are excellently nutritious and are also a good source of magnesium. One avocado provides 58 mg of magnesium, which is 15% of the RDI. They’re rich in potassium, vitamin B, and vitamin K; also, they contain heart-healthy monounsaturated fat. Avocado is a good source of fiber and intake of avocado reduces inflammation, maintains cholesterol levels, and increases feelings of fullness after taking the food.
Signs and Symptoms of Deficiency
Some of the symptoms of deficiency of magnesium include:
- Muscles Cramps
- Insomnia
- Headaches
- Stress
- Weak joints and muscles
- Palpitation of the heart
- High blood pressure
- Constipation
- Fatigue
- Asthma
- Trouble focusing
How Much is Recommended?
Magnesium is a mineral that is very necessary for optimum health. It can be taken through diet or even supplements. For supplements, Men should take 400–420 mg per day, while women should take 310–320 mg per day. The RDI for pregnant women between the ages of 14 and 18 is 400 mg per day, while the RDI for pregnant women between the ages of 31 and 50 is 360 mg per day.
What Happens If Overdosed
Overdose of magnesium leads to hypermagnesemia. The body will remove any extra magnesium from meals through urine, thus an overdose of magnesium from food is rare. Supplementing with magnesium, on the other hand, might cause gastrointestinal issues including diarrhea, nausea, and cramps. Extremely high dosages can result in renal difficulties, low blood pressure, urine retention, nausea and vomiting, depression, lethargy, loss of central nervous system (CNS) control, cardiac arrest, and death. Magnesium supplements should not be taken by those who have renal disease unless their doctor recommends it.
Since magnesium is important for a variety of biological processes, it is best to focus on a healthy diet rather than taking supplements. However, if the deficiency persists, it is necessary to follow the recommended food consumption. Before starting a new supplement or if you have concerns about nutritional inadequacies, always see your doctor.
