The human body requires essential nutrients to function optimally. These are obtained through daily food. For this reason, experts insist on the importance of having healthy eating habits, which contribute to the integral well-being of the organism.
“A healthy diet helps protect us from malnutrition in all its forms, as well as non-communicable diseases, among them diabetes, heart disease, stroke and cancer, ”says the World Health Organization.
Magnesium is one of the essential nutrients for good health. This element is key to various processes that the human body performs. Consuming it is key to avoiding health conditions.
“Magnesium is necessary for more than 300 biochemical reactions in the body. Helps maintain normal muscle and nerve function, supports a healthy immune system, keeps the heartbeat steady, and helps bones stay strong. It also helps adjust blood glucose levels. It helps in the production of energy and protein” details Medline Plus, US National Library of Medicine website.
In all food groups, dark green leafy vegetables are the ones that stand out for being a source of magnesium. Likewise, there are others that also contain this nutrient:
- Fruits (such as bananas, dried apricots or apricots, and avocados)
- Nuts (such as almonds and cashews)
- Peas (peas) and beans (legumes), seeds
- Soy products (such as soy flour and tofu)
- Whole grains (such as brown rice and millet)
- Leche
In accordance with Medline Plus Magnesium deficiency in the body can be identified through various warning signs. These vary, depending on the severity:
- loss of appetite
- Nausea
- vomiting
- Fatigue
- Weakness
Symptoms of moderate deficiency:
- Numbness
- Tingle
- Muscle contractions and cramps
- seizures
- personality changes
- Irregular heartbeat
- Low calcium level (hypocalcinemia)
- Low level of potassium in the blood (hypokalemia)
In case of suspecting any symptom, a doctor should be consulted to receive the appropriate attention and a professional diagnosis. If necessary, the doctor will recommend a treatment to avoid health complications.
Experts from the Centers for Disease Control and Prevention (CDC) point out several tips that can help you have a healthy diet. It is important to consult a nutritionist and follow the instructions and meal plan outlined.
Limit added sugars
Having a high intake of added sugar in the daily diet can have negative effects on health such as weight gain, obesity, diabetes and heart conditions. It is important to clarify that added sugars are not the glucose contained in fruits, but foods and drinks that are processed.
Some tips to replace them:
- Accompany drinks with water.
- Add fruit to cereals for a touch of sweetness.
- Avoid flavored syrups.
- Always read the information on the nutritional table before choosing a food or drink.
To have a balanced diet, CDC experts recommend trying to have a plate full of colors, that is, full of various fruits and vegetables.
Some recommendations to keep in mind:
- Add fresh herbs to salads.
- Prepare red sauce with fresh tomatoes and fresh herbs.
- Add diced vegetables to casseroles and omelettes.
- Add fruit to cereals or yogurts.
“It is a type of electrolyte. It helps nerve function and muscle contraction and helps your heart rate stay constant. It also allows nutrients to flow into the cells and wastes out of the cells. A diet rich in potassium helps counteract some of sodium’s deleterious effects on blood pressure,” he notes.
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