Nutrients are essential in order to ensure the health and well-being, such as in the case of magnesium, a mineral that works in more than 300 biochemical reactions fundamental to the body, and promotes a range of benefits.
A lot of studies on this substance are in the works, but it is now known that it also contributes to the functions of the nervous, muscular, endocrine, in addition to regulating blood pressure and assisting in the control of blood sugar (glucose). Because of this, we came to clarify a little more on the magnesium and to establish the most important contributions of it to their health care.
What is magnesium for?
Magnesium is an essential mineral and is abundant in the human body. It acts on the metabolism of glucose and other energy production processes. In addition to this, it acts in the formation of the bone structure, the synthesis of DNA, RNA and glutathione, the master antioxidant in the fight against free radicals, and the recovery of the cells.
It can be found in many natural foods, dietary supplements, medicines, laxatives, and antacids) as well as rich in processed foods, along with other nutrients.
Benefits of magnesium
As has already been pointed out, the benefits of magnesium to health are numerous. Get to know some of them.
Enhances the functions of the brain
Studies say that the proper concentration of this mineral in the brain, it increases the elasticity of the brain, and the brain activity in the area of the memory, and thus learning and memory (short-term and long-term).
It strengthens the bones
Magnesium helps in bone formation and influences the amounts of the hormones of the parathyroid (which regulates calcium levels in the blood) and vitamin D (essential for calcium absorption by the body). This indicates that the deficiency may be a risk factor for osteoporosis.
Several studies have found no evidence that the ingestion of such a substance is directly related to bone density in females and males. In addition to this, research has found that women with osteoporosis have a lower amount of this mineral in the bloodstream, in those who have osteopenia or for those who don’t have any of the conditions.
Fight asthma attacks
Some studies have suggested that magnesium chloride can assist you in fighting asthma attacks. This is because all the episodes of shortness of breath are caused by the contraction of the walls of the bronchial tubes and the substance that relaxes these structures, thereby facilitating the passage of air.
It prevents migraines and headaches
As well as the swelling of the bronchial tubes, the mineral also acts on the blood vessels of the skull, in order to prevent migraines and other headaches.
It helps against hearing loss
In the majority of cases, hearing loss is often caused by metabolic disorders. You still don’t know the exact process of the work of the nutrient, but it is considered to be safe for both the prevention and the treatment of the problem (even when it is caused by too much noise).
It relieves stress, anxiety, and depression
Mood problems such as anxiety, stress, and depression are a part of our lives more and more. As well as these factors deplete the amount of magnesium in the body, a deficiency of a nutrient, it also causes these disorders. The mineral is essential for the formation of serotonin, a neurotransmitter that promotes a feeling of well-being.
Alleviates menstrual cramps and PMS
Researches have revealed that supplementation of this nutrient is beneficial to both women, because, if it is taken before your periods, you may reduce the cramps and even PMG.
It decreases the risk of high blood pressure, and heart disease
High blood pressure is a major risk factor for heart disease, and cerebral vascular accident (CVA). Supplementing with magnesium also regulates blood pressure, and lessen the chances of developing heart disease and stroke, it works by reducing the build-up of fat in the blood vessels.
Helps in the treatment of diabetes
The mineral is also essential in the production of insulin and metabolism of glucose. And the failures of this hormone cause diabetes to manifest in a person.
Studies have shown an improved action of insulin in diabetic patients, who have used the supplement of magnesium chloride. This is due to the patients with the illness tend to have a lower amount of the nutrient in the body, and it is important to regulate the transport of sugar into the bloodstream.
It diminishes the problems of the contraction of the muscle
Those who practice intense exercises you can excrete magnesium through sweat. However, this mineral is needed for muscle contraction. For this reason, supplementation is often recommended for athletes to achieve better performance.
Fight the acid reflux and poor digestion.
The substance is also present (in the form of magnesium hydroxide) on medicines, laxatives, and antacids, which promotes the relief of heartburn and poor digestion.
Deficiency of magnesium
A deficiency in magnesium can cause a variety of problems to the health of the individual, such as weakness, fatigue, loss of appetite, nausea, and vomiting. In addition to this, if you don’t have a replacement mineral, a nutritional deficiency may lead to tingling, muscle cramps, seizures, convulsions, mood changes, irregular heartbeat, and low levels of calcium and potassium in the body, which are indispensable in the formation of bone.
Foods rich in magnesium
The nutrient can be found in foods, supplements, as well as being present in the composition of certain medicines.
Foods are the main source of magnesium, particularly those of plant origin and animal feed, seed, and even a couple of beverages. In addition to this, some of the processed products that are fortified with the mineral. Here are some magnesium-rich foods to include in your diet:
- Banana, kiwi and avocado
- Brown rice, oats, and wheat
- Pumpkin, kale, collard greens, broccoli, and spinach
- Beans and lentils
- Hazelnuts, almonds, peanuts, brazil nuts and cashew nuts
- Pumpkin seeds and sunflower seeds
- Milk, yogurt, and coffee
The supplementation of this mineral is often recommended when there is a deficiency in the body. It’s present in the vitamin supplements in general or to the substance in the forms of magnesium chloride, magnesium chelate, magnesium aspartate, or magnesium citrate.