Magnesium is an essential mineral that can include in the diet through different foods that contain it. According to information published in a medical magazine, this mineral is involved in more than 300 enzymatic reactions in the body. In addition, the entire body has an average of 25 g.
Meanwhile, another publication points out that 60% of magnesium is found in the bones, while the remains are distributed in the muscles, soft tissues, and fluids, including the blood. Why should we include it in the diet?
Why Is Magnesium Important In The Diet?
Getting magnesium through diet is important for health. As a publication points out, magnesium is the second most abundant intracellular cation after potassium. Among its functions, it should note that it intervenes in:
- energy metabolism.
- Protein synthesis.
- Genetic maintenance as it helps create and repair DNA and RNA.
- Muscular movements are part of the contraction and relaxation of muscles.
- Regulation of the nervous system. Specifically, it helps regulate the activity of neurotransmitters.
Benefits Of Magnesium In The Diet
Getting sufficient amounts of magnesium through a diet can help promote health. The research found that adequate magnesium intake helps maintain bone density and reduces the risk of osteoporosis, especially after menopause.
Meanwhile, a published review found that most diabetes patients have low magnesium levels. In addition, its deficiency can worsen insulin resistance. Therefore, it is suitable for patients with this disease.
Another benefit worth mentioning is that it is essential to protect cardiovascular health. According to a British journal review, magnesium deficiency can increase a person’s risk of cardiovascular disease.
Additionally, a meta-analysis shared by another medical journal in Neurology found that optimal magnesium intake helps reduce the risk of stroke. Other important effects of magnesium include:
- Prevent and reduce migraines.
- Improve symptoms of premenstrual syndrome.
- Prevent anxiety.
- Improve sports performance.
How To Consume Magnesium In The Daily Diet
Experts recommend daily magnesium amounts 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. Considering the essential functions of Mg in the body, it is vital to maintain an adequate intake of this mineral.
Although we can take magnesium in supplement form or by consuming fortified foods, the ideal is to incorporate foods naturally rich in this mineral into a healthy diet. The best fonts on:
- pumpkin seeds
- Nuts: almonds, cashews, or walnuts
- Chard, spinach, and other green leafy vegetables
- Legumes: especially black beans
- Dark chocolate
- Fish such as halibut, mackerel, or salmon
Some ideas to cover your daily magnesium needs can be:
- A portion of salmon accompanied by a green salad.
- A cup of cooked vegetables.
- Wholemeal bread with avocado and nuts
To Sum UP
Good assimilation of magnesium is essential to promote physical and mental health. Therefore, it is essential to increase the consumption of foods that contain them. Taking it as a supplement is also convenient when you do not get enough from your diet.