The importance of magnesium in the diet

All nutrients are very important, but some have a greater impact on health when they are less than the ideal level in the body. Therefore, it is very important not only to benefit from them Benefits of magnesiumIn addition to realizing its need in the body.

Among other things, it is responsible for regulating calcium, energy production, and balancing cellular functions. A deficiency can lead to symptoms ranging from cramps, high blood pressure, poor circulation, and heart problems. To obtain a good amount of this nutrient in the body, it is necessary to supplement your menu with foods rich in this mineral, and in some cases you must resort to nutritional supplements.

King of metal

Magnesium is among the four most important mineral salts for our health It is necessary in various processes in the body. It is also associated with the proper functioning of nerves and muscles, and plays an important role in muscle contraction and relaxation. Studies indicate that it is even linked to cardiovascular health This mineral will be able to regulate the heart rate and act as a preventive agent for various diseases.

Moreover, it is essential for nutritional balance. According to Nutritionist Sinara Menezes“In addition to improving the absorption of vitamin D, magnesium helps regulate calcium in the body and fix it properly in the bones.” Therefore, as the Nature Center specialist explains, this nutrient is also essential for those looking to promote bone health, and its presence is even necessary for the formation of teeth.

Signs and consequences of magnesium deficiency

Magnesium deficiency or malabsorption can manifest in different ways: Initially, it may appear in an individual Acute weakness, cramps, pain and muscle spasms – Problems that also occur due to a defect in calcium absorption. Identifying the problem is not an easy task, as even laboratory tests are not as accurate as the availability of this mineral in the body.

Since much of it is concentrated in the organs and bones, with only a small portion remaining in the bloodstream, detecting magnesium deficiency depends on factors beyond simply recognizing symptoms. For this exact reason, If there is any doubt, it is necessary to consult a doctor In order to get an analysis of the entire nutritional status. In short, these nutrients are of indisputable importance and deserve special attention in the daily diet, as this is the best way to ensure their adequate intake.

Magnesium for depression

The research was conducted by University of Vermont The results showed that magnesium tablets could be the solution to the disease, which is considered the “evil of the century.” According to the study, the pills can significantly improve depression in just two weeks. For those who are concerned about side effects, know that they are minimal compared to those currently used for treatment.

To conduct the investigation, 126 adults were needed, with an average age of 52 years. The main thing is that they were suffering from mild to moderate depression. The participants were divided into two groups where one took magnesium tablets and the other did not. The researchers concluded that the benefits of magnesium were effective regardless of the age, gender, or use of antidepressant medications for the people participating in the study. This is due to the low dose of the magnesium tablet, which was given at a dose of only 248 milligrams.

How much do we need?

Within a balanced diet, the need for magnesium is, on average, 320 mg/day for men and 230 mg/day for women. According to Sinara, The best way to make this contribution is to invest in foods rich in magnesiumEspecially dark leafy vegetables, seeds, oilseeds and whole grains.

It is worth noting that low magnesium is a problem, but high magnesium can be caused by: Kidney failure and other diseases as well.

Learn about the foods you can get the benefits of magnesium from:

Bananas – contains 27 mg per 100 grams (Source: USDA) | Photo: Getty Images

Spinach – contains 79 mg per 100 grams (Source: USDA) | Photo: Getty Images

Butter Cabbage (raw) – Contains 34.7 mg per 100 grams (Source: USDA) | Photo: Getty Images

Almonds – contains 80 mg per 100 grams (Source: USDA) | Photo: Getty Images

Nuts – contains 140 mg per 100 grams (Source: USDA) | Photo: Getty Images

Dark chocolate – contains 327 mg per 100 grams (Source: Mundo Boa Forma) | Photo: Getty Images

Pumpkin seeds – contains 541 mg per 100 grams (Source: Mundo Boa Forma) | Photo: Getty Images

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