2024-03-03 23:38:40
Magnesium is an essential mineral that plays a fundamental role in health. According to the National Institute of Health, it is necessary to maintain various vital functions in the body, from regulating the muscular and nervous systems to controlling blood sugar levels and blood pressure, which is why this compound is crucial for optimal functioning. of the organism.
Despite the importance of magnesium for health, many people do not consume enough of this mineral in their daily diet. According to studies conducted by the National Library of Medicine, it is estimated that between 45% and 50% of Americans do not reach the recommended daily amounts: 310-360 milligrams per day for women and 400-420 mg for men.
Magnesium deficiency can manifest itself through several symptoms, including abnormal eye movements (nystagmus), seizures, fatigue, muscle spasms or cramps, muscle weakness, and osteoporosis.
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Magnesium helps maintain normal muscle and nerve function.
What benefits does magnesium have for health?
The health benefits of magnesium are diverse and cover multiple aspects.
One of the most notable is its ability to help you fall asleep. Numerous studies have shown that this mineral plays an important role in regulating the sleep cycle, since its presence in the body contributes to muscle and nervous relaxation, which can facilitate falling asleep and improve its quality.
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Its benefits extend to the prevention and relief of a number of conditions, including muscle cramps, migraines, blood pressure and osteoporosis. Magnesium is necessary for maintaining strong, healthy bones as it helps in the absorption and metabolism of calcium, another mineral essential for bone health.
Studies by the National Library of Medicine have shown that getting enough magnesium in your diet can even reduce your risk of bone fractures, heart disease, and stroke. Therefore, ensuring adequate intake is key to maintaining a healthy and optimally functioning body.
What foods contain magnesium
The body does not produce magnesium on its own, so it is crucial to obtain this mineral through external sources, primarily through diet. There are a variety of foods that are rich in this mineral and that can be easily integrated into a diet.
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Seeds and dried fruits such as almonds have high magnesium content.
Some foods that are excellent sources of magnesium include:
– Leafy greens: Spinach, chard, kale and other leafy greens are rich in magnesium and are an excellent addition to salads, smoothies or stir-fried dishes.
– Seeds and nuts: sunflower and sesame seeds, as well as walnuts, almonds and other nuts, are a concentrated source of magnesium and are ideal as healthy snacks or to add texture and flavor to your meals.
– Other vegetables and legumes: pumpkin, broccoli and other vegetables, along with legumes such as beans and lentils, are nutritious options rich in this mineral that can form the basis of tasty and satisfying preparations.
– Dairy products and meats: Some dairy products, such as yogurt and cheese, as well as certain meats, such as chicken and fish, can also provide significant amounts.
– Unprocessed whole grains: brown rice, oats, corn and other unrefined whole grains are excellent sources and can form the basis of a healthy, balanced diet.
– Chocolate and coffee: Dark chocolate and coffee also contain magnesium in valuable amounts, making them indulgent, yet nutritious options when consumed in moderation.
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Incorporating a variety of these foods into your diet can help ensure adequate magnesium intake to maintain overall health and well-being.
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