2023-08-29 07:24:00
magnesium It is a fundamental mineral for our body since it is involved in more than 300 chemical reactions in different organs and systems.. What are the symptoms that indicate its deficiency? How to incorporate it? Are there foods that help raise the levels of this mineral?
In recent times, magnesium has taken a leading role due to its importance in health. 50% of people are deficient even with normal blood tests. The deficit is generally intracellular and is not reflected in classical biochemistry. Deficit symptoms can be various. Insomnia, irritability, depression, chronic fatigue, headache, contractures, anxiety, muscle pain, spasms, cramps, reflux and constipation. Many people living with any of these symptoms probably have a magnesium deficiency.
Magnesium is vitally important in the functions of the body. Collaborates with the contraction and relaxation of muscles, with the formation of proteins, improves cardiovascular function and generates a reduction in blood pressure.
Many of the foods rich in magnesium grow on lands that, as a result of overexploitation, are impoverished in minerals and magnesium is one of them. Dr. Facundo Pereyraspecialist in gastroenterology, digestive endoscopy and internal medicine comments that “unfortunately today’s soils are more impoverished and even with a diet rich in magnesium foods, many people cannot assimilate it and can generate deficits”.
Major Food Sources of Magnesium
Nuts, seeds, dark leafy vegetables, legumes, avocado, some non-raised fish (and are high in fat) They are the foods that have the most amounts of magnesium. However, it must be borne in mind that it is not only a question of guaranteeing this consumption but of leading a healthy life in general. Stress consumes a lot of magnesium, which can cause a significant loss of this mineral to repair and maintain the more than 300 chemical reactions in which it is involved.
Those with celiac disease or inflammatory bowel diseases, which make it difficult for the body to absorb nutrients and minerals, may become prone to magnesium deficiency. Magnesium supplementation is an option for those who have below normal levels. It should always be a practice guided by your doctor. It should be staggered and taking into account that there may be contraindications in patients with renal insulin.
There are different magnesium, oxide and citrate supplements. They are all effective. The ones that absorb the most are the most expensive, but my recommendation is to start supplementation with the cheapest, which is oxide, which still has significant effects on health. Always by the hand of a doctor”.
Facundo Pereyra, specialist in gastroenterology, digestive endoscopy and internal medicine.
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