What is Magnesium?
Magnesium is a mineral required by the body to work efficiently. It aids the body in carrying out almost hundreds of different processes like controlling how our nerves and muscles function. Magnesium keeps the bones strong, maintains good heart health and also keeps the sugar levels in the blood under control. It also maintains the vitality of the body. It is present in various drinks and foods but if your body requires more of it then your doctor can also suggest you take supplements. In this article, we review the benefits and sources of magnesium.
How Much is Required?
Grown men under the age of 31 require 400 to 420 milligrams of magnesium daily. An adult woman requires around 310 milligrams of magnesium and if she is pregnant then another 40 grams is needed. Children can require anywhere from 30 to 410 mg depending on their gender and age. It is best to talk to their pediatrician to find out how much your child may require according to their need.
Are You Getting the Required Dose?
It is observed that two-thirds of the western world does not have the proper required intake of magnesium, this leads to a variety of health related issues like high blood pressure, diabetes and migraines. People who are older in ages tend to have a higher deficiency of magnesium than others because their bodies expel a large amount of magnesium than normal.
Can You Take Too Much Magnesium?
Healthy individuals can flush out any extra magnesium from the body through their kidneys but still, a very high intake of magnesium can lead to nausea and cramps. Taking magnesium as a supplement, it is best suggested to not take more than 350 mg per day. Be cautious when using antacids and laxatives that contain magnesium to avoid too much intake that may lead to sickness.
Benefits of Magnesium
Magnesium is required by the body to produce new bone cells, research also shows that magnesium protects the body against broken bones, bone loss, and osteoporosis. Studies have also revealed that women who have osteoporosis have a very low level of magnesium than normal.
Inflammation is the reaction of the body’s immune system to heal the wounds and fight off viruses. But if the body is always under inflammation then this can lead to issues like diabetes, arthritis and heart diseases. Magnesium helps in the prevention of inflammation.
Protects the Heart
Magnesium aids in pumping the blood. The right amount of magnesium in the blood decreases the chance of a heart disease, stroke, and irregular heartbeat. Magnesium can also help maintain good cholesterol levels in the blood as well as relax the walls of the blood vessels to keep blood pressure under control.
Magnesium can prevent blood vessels from tightening and lowers the pain chemicals in the brain. Low magnesium levels could make you more prone to getting migraines. A recommended dose of 400 to 500 mg of magnesium may help to keep migraines away. But consult with your physician to determine the right level for you.
Lowers Risks of Diabetes
Insulin is the hormone responsible for keeping the blood sugar levels under control. Magnesium aids insulin in working efficiently. Studies reveal that people who took the right amount of magnesium were least likely to develop diabetes or could improve symptoms of those with diabetes.
Food Sources of Magnesium
Nuts and Seeds
An ounce of cashews and almonds can give you almost 80 milligrams of magnesium. Other sources can include pecans, peanuts, flax seeds, pumpkins seeds and sunflower seeds. You can garnish a salad with these nuts and seeds, you will get a healthy amount of fats, antioxidants, and fiber that is heart healthy.
Regarding nutrition, whole grains outweigh benefits than white bread. They are rich in fiber and magnesium. Just two slices of wheat bread can give you 45 milligrams of magnesium, half cup of oatmeal can give you 30 milligrams and half cup of brown rice contains around 40 milligrams of magnesium.