2023-09-08 05:18:41
One of the minerals that provides many health benefits is undoubtedly magnesium. Although it is found in most foods we consume daily, some people tend to be deficient in magnesium and would need to consume mineral supplements. However, according to some studies these are not recommended.
WHY IS MAGNESIUM IMPORTANT IN HUMAN BEINGS?
Magnesium is an important mineral that contributes to bone formation, protein synthesis, muscle and nerve function, and the regulation of blood sugar levels. In addition, it aims to prevent heart disease, diabetes and osteoporosis.
And some research recommends that magnesium can help reduce anxiety and improve sleep quality. The Journal of Research in Medical Sciences conducted a study finding that magnesium supplementation can improve symptoms of depression and anxiety in women with PMS.
HOW TO CONSUME MAGNESIUM NATURALLY?
Nuts and seeds: almonds, walnuts, peanuts, hazelnuts, pumpkin seeds and sunflower seeds are rich in magnesium. Legumes: beans, lentils, chickpeas and peas are good sources of magnesium. Green leafy vegetables: spinach, chard, cabbage Kale, mustard greens and romaine lettuce are rich in magnesium. Fish: salmon, mackerel and trout are fish that contain significant amounts of magnesium. Whole grains: whole grains such as oats, quinoa, brown rice, buckwheat and barley are sources of magnesium. .Bananas: Bananas are a fruit rich in magnesium and also contain potassium.Avocados: Avocados are a nutritious source of magnesium and healthy fats.Dark chocolate: Dark chocolate with high cocoa content (more than 70%) is also a source of magnesium.Dairy products: some dairy products, such as yogurt and kefir, also contain magnesium.Leguminous plants: soybeans and their derivatives, such as tofu, are also rich in magnesium.
WHAT TIME SHOULD YOU TAKE MAGNESIUM?
According to the National Institute of Health of the United States, the recommended time to consume this mineral is in the morning or at night, although it will depend on the intended purposes.
For those who wish to consume it in the morning, various research conducted by the National Institutes of Health in the United States indicates that taking magnesium supplements at this time of day can help improve energy levels and reduce fatigue during the day. . Likewise, this mineral has positive effects on blood sugar control, which can benefit people with diabetes.
Regarding those who prefer to take magnesium at night, studies by this organization also guarantee that taking it before bed can cause a relaxing effect and thus improve the quality of sleep in people who suffer from insomnia or sleeping difficulties. So, magnesium can help calm the nervous system and promote more restful sleep.
WHAT ARE THE BENEFITS OF CONSUMING MAGNESIUM?
Increase muscle strength. Mitigate headaches. Prevent premature aging. Decrease and avoid asthma attacks. Control heart rate. Reduce the risk of type 2 diabetes. Strengthen bone health.
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