The human body needs a mineral magnesium To function properly, it helps with hundreds of important body processes, including the functions that control how muscles and nerves work.
Magnesium can be obtained from many foods and drinks, and it can be taken as a supplement with a doctor’s prescription. An adult woman needs regarding 310 milligrams per day, and 320 milligrams following the age of thirty, while a pregnant woman needs an additional 40 milligrams.
Adult men under the age of 31 need 400 milligrams and 420 milligrams if they are older, while children need 30 to 410 milligrams.
But experts advise, according to WebMd, that the pediatrician determines the amount of magnesium that the child needs, because it varies according to age, gender and the condition of each individual child.
natural sources
In addition, you can get up to regarding 80 milligrams of magnesium when eating a snack such as 30 grams of almonds or cashews.
Other good options include pumpkin seeds, walnuts, sunflower seeds, peanuts, and flax.
Also, whole grains are superior to white bread and other processed foods, because they contain a lot of fiber, along with a high percentage of magnesium.
Magnesium (Shutterstock)
Two slices of whole-wheat bread provide 45 milligrams of magnesium, half a cup of brown rice provides regarding 40 milligrams, and half a cup of cooked oatmeal contains 30 milligrams of magnesium.
Also, you can get 44 milligrams of magnesium when eating one cup of avocado, which also contains heart-healthy fats in addition to fiber and folic acid.
It should be noted that eating the equivalent of a cup of cooked spinach pumps into the human body regarding 150 milligrams of magnesium.
Cabbage and turnip are distinguished by their high content of magnesium in addition to other important elements such as calcium, potassium, iron and vitamins A, C and K. Other natural sources of magnesium include black and white beans and lentils.
Meanwhile, the body uses magnesium to build new bone cells. Research suggests that it may also protect once morest bone loss and fracture, and osteoporosis.
Magnesium helps boost the immune system’s response to potential harm.
While it provides protection from infections for a long time, which represents a prevention of health problems such as heart disease, arthritis and diabetes.
heart attacks
Heart attack prevention
In addition, magnesium helps the heart to pump blood regularly, and reduces the chances of developing arrhythmia, heart disease, or heart attack.
Magnesium relaxes blood vessel walls, which can keep blood pressure low, as well as increase levels of HDL, or “good” cholesterol.
Experts believe that magnesium helps prevent or lower pain chemicals in the brain and that the potential for treating migraines increases if enough magnesium is obtained.
blood sugar
In parallel, magnesium supports the hormone insulin to function properly, helping to maintain stable blood sugar levels.
Over time, low levels of magnesium lead to a variety of health problems, including type 2 diabetes, high blood pressure and migraines.
Older adults and people with type 2 diabetes or digestive problems are likely to have a magnesium deficiency, either because their bodies get rid of too much magnesium or they don’t get enough magnesium in the first place.
Magnesium is found in nuts and seeds
Overdose and contraindications
If a person is healthy, their kidneys expel the extra magnesium that is extracted from natural food.
But excessive doses of magnesium can cause cramps or nausea.
The same is true if a person is taking laxatives or antacids, which contain magnesium, so experts recommend that you check with your doctor regarding magnesium dosing.
Doctors warn that some medications make it difficult for the human body to absorb magnesium, and magnesium supplements can negatively affect the action of some antibiotics and osteoporosis medications.
