Basic chemistry

Magnesium Sources Benefits and Effects


What is magnesium?

Magnesium is an important mineral element that the body needs to function properly, as it is essential in many processes in the body. Especially those that control the work of muscles and nerves, and it also maintains bone strength and heart health provides the body with energy and helps keep blood sugar within Natural boundaries.

IT is found in many foods and beverages, and your doctor may prescribe some supplements that contain it if levels are low in the body.

How much magnesium does the body need? What results in the event of excessive intake?

An adult woman needs about 310 mg per day, 320 mg after the age of 30, and pregnant women need about 40 mg more than that. As for men, adults under the age of 31 need a daily amount estimated at 400 milligrams, and those over the age of that need about 420 milligrams.

As for children, the necessary amount is estimated at 30-410 milligrams, depending on the child’s age and sex, under the supervision of the doctor.

Naturally, the kidneys get rid of the excess magnesium the body needs. Excessive intake of food may lead to symptoms such as muscle spasms or nausea, and high doses of it may be very dangerous to the body.

The same applies to using laxatives or antacids that contain magnesium, so you should consult your doctor before taking any medicine.

Are we getting enough magnesium?

It is estimated that about half of Americans do not get enough magnesium in their diet, which may expose them later to many diseases and health problems,

Such as type 2 diabetes, high blood pressure, and migraine. The people most at risk of magnesium deficiency are the elderly, alcoholics, people with type 2 diabetes, and those with digestive problems,

And this may be because their intestines do not absorb well and get rid of it outside the body, or because they basically do not take enough amounts of it with food.

Are we consuming enough magnesium and what are the effects of deficiency in the body - Effects of deficiency or excessive intake of magnesium in the body - The role of magnesium in the body

What are the benefits of magnesium?

  •  Bone strengthening: The body uses magnesium to build new bone cells and strengthen them and Research indicates that it may prevent osteoporosis and exposure to fractures. As low amounts have been observed in women who have developed osteoporosis.
  •  Healing infections: In minor inflammatory cases, it helps the body fight and get rid of the causing infections, and it helps heal wounds.
  • In severe cases of inflammation, it may also help prevent serious diseases and health problems such as heart disease, arthritis, and diabetes.
  •  Heart protection: it helps the heart pump blood, and adequate levels of it may reduce the risk of heart diseases, such as an irregular heartbeat or heart attack.
  • it relaxes the walls of blood vessels, which prevents high blood pressure.
  • It may also help increase levels of high-density lipoprotein (good cholesterol).
  •  Reduces the risk of migraine: Studies have shown that magnesium helps remove or reduce pain-causing chemicals in the brain,
  • And prevents blood vessels from constricting and narrowing. Therefore, the risk of migraines may increase if you do not get enough magnesium.
  •  Reduces the risk of diabetes: Magnesium helps the insulin hormone to reduce blood sugar and keep it within normal limits,
  • As a study showed that a diet containing magnesium reduces the risk of diabetes.

What are the sources of magnesium?

  •  Nuts and Seeds: Small amounts of almonds and cashews provide the body with about 80 mg of magnesium. it is also found in pumpkin seeds, pecans, sunflower seeds, peanuts, and flax seeds.  Some of these seeds can be eaten by mixing them with salads, and among the benefits, they will provide the body with fiber, antioxidants, and fats beneficial for heart health.
  •  Whole Grains: They are nutritionally beneficial compared to white bread and other processed foods, as they are rich in fiber and magnesium.
  • Two slices of whole-wheat bread contain 45 mg of magnesium, half a cup of brown rice contains 40 mg, and half a cup of cooked oatmeal gives the body about 30 mg.
  •  Avocados: They are a great source of magnesium, as one cup of sliced ​​avocado contains 44 mg. It has other benefits as well, as it provides the body with fiber, folic acid, and heart-healthy fats, so try adding avocados to your food.
  •  Dark, Leafy Greens: You’ll get about 150 milligrams when you eat a small serving of spinach or Swiss chard. Cabbage and kale are also dark leafy vegetables that are rich in magnesium, and also contain calcium, potassium, iron, and some vitamins such as vitamin A, vitamin C, and vitamin K. Magnesium might also be found in some leafless vegetables, such as okra, which is also rich in it.
  •  Soy Products: Vegetarians rely on soy because it contains useful vegetable proteins, and it also contains magnesium, as one cup of soy milk contains about 60 milligrams, while half a cup of hard vegan tofu cheese contains 50 milligrams. Other soy products include tempeh – made from the soybean fermentation process – edamame – unripe soybeans in its green shell – and yogurt with soybeans.
  •  Beans: Not many people like this meal, but thus they are missing a healthy source of magnesium. Other legumes rich in magnesium include chickpeas, white beans, and lentils. It also provides the body with fiber, protein, iron, and zinc.

Interactions with other drugs:

You should consult your doctor before taking any nutritional supplement that contains magnesium, And you must inform him of all the medications you take beforehand.

as some medications may impede its absorption into the body, And magnesium supplements may interfere with some antibiotics and osteoporosis medications and impede their action.

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