magnesiumThe effect is to maintain the normal operation of the heart and muscles, improve digestion,get rid of stress, and strong bones.A lack of magnesium in the human body will cause symptoms such as nausea, fatigue, nervousness, depression and irritability, and may bring about various diseases such asdiabetesdepression, cardiovascular disease or cancer, etc.
lackmagnesiumWhat disease will it cause?
1、diabetes
Magnesium is an essential factor involved in carbohydrate metabolism and a sensitizer to insulin. On the other hand, if intracellular magnesium levels are reduced, it can lead to more calcium entering fat cells, increasing oxidative stress, inflammation and insulin resistance. Magnesium also helps regulate the uptake of glucose into cells.
A 20-year study at the University of North Carolina found that people with the highest magnesium intake were 47 percent less likely to develop diabetes.
2、concern,nervous
People who often feel nervous, anxious and depressed may be related to magnesium deficiency in the body. Magnesium helps the body absorb calcium and potassium, regulates the contraction of the heart and muscles, helps nerve messages to be transmitted normally, and can also affect the regulation of blood sugar and blood pressure.
Magnesium is known as “natural sedative”, which can help people feel relaxed and happy. Magnesium deficiency in the body has also been linked to an increased risk of depression.
Naturopathic expert Carolyn Dean, MD, writes that adequate magnesium protects the adrenal glands, and that a deficiency in magnesium makes the body more likely to secrete the stress hormone adrenaline, which can cause heart palpitations and nervousness.
3. Cardiovascular disease
Magnesium relaxes blood vessels and helps regulate blood pressure. Getting enough magnesium reduces the risk of cardiovascular disease and stroke. Higher levels of circulating magnesium also reduce the risk of ischemic heart disease and coronary heart disease.
4. Osteoporosis
Magnesium deficiency can lead to osteoporosis. A pilot study of more than 70,000 postmenopausal women showed that reduced magnesium intake resulted in lower bone density in the hip and throughout the body. Increased intake of magnesium can reduce the risk of osteoporosis and fractures.
5. Cancer
Magnesium deficiency can also increase the risk of cancer, because magnesium deficiency can easily lead to DNA mutations, causing inflammation or tumors.
Increased intake of magnesium in the diet can reduce the incidence and mortality of 8 cancers, including breast cancer, liver cancer, colorectal cancer, pancreatic cancer, lung cancer, prostate cancer and ovarian cancer.
6. Parkinson’s disease
A Japanese study found that higher levels of dietary magnesium can reduce the risk of Parkinson’s disease.
7. Pain
Magnesium plays a key role in nerve conduction and neuromuscular transmission, and thus has also been linked to pain relief. According to the American Academy of Neurology, oral magnesium can help prevent migraines from occurring. In addition, magnesium also has inhibitory and analgesic effects on chronic pain.
magnesium rich foods
We can supplement magnesium through the following foods:
1、almond
quarter cupalmondContains 105 mg of magnesium alone. Almonds also contain high amounts of vitamin E, which is beneficial for immune function and eye health. Its rich protein can increase satiety; rich omega-3 fatty acids can protect heart health.
2. Sesame
There are 101 milligrams of magnesium per ounce (about 28 grams) of roasted, cooked sesame seeds. Black sesame is rich in lecithin, which can promote brain development and improve resistance. It’s also high in iron and vitamin B-6, which prevents anemia, and high in potassium and low in sodium, which is good for blood pressure and the heart.
3. Broccoli
Cooked broccoli contains 51 mg of magnesium per half cup. Broccoli is rich in vitamin C. Studies have found that eating broccoli can fight cancer, including colon cancer and bladder cancer.
4. Banana
Each medium banana contains 33 mg of magnesium. Bananas are rich in vitamin C, which is an important antioxidant in the body; bananas are also rich in potassium, which can lower blood pressure.
5. Oatmeal
Each cup of cooked oatmeal contains 57.6 mg of magnesium.
Oatmeal is rich in protein and insoluble dietary fiber. Its insoluble dietary fiber can stimulate gastrointestinal motility and help defecation. Oatmeal can also inhibit the body’s absorption of cholesterol and bring a sense of satiety, helping to lose weight.
6. Burdock
Contains 537mg of magnesium per 100g. The saponin in burdock is helpful for weight loss, skin beautification, cancer prevention and detoxification. It is recommended to grind burdock into powder and add it to salad or make tea.
(Editor in charge: Zhuo Jing)
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