Today we are going to talk about one of the most important minerals for our health: magnesium. It is essential at all ages as it keeps the body strong, prevents various infections, and has many other functions. Unfortunately, now that food is not as mineral-rich as it used to be (because the soil is mineral-poor), the vast majority of people are magnesium deficient.
Index
Why do we need magnesium?
Magnesium plays an important role and is present in the adrenal cortex, blood vessels, brain, nervous system, heart, inner ear, hypothalamus, kidney, liver, muscles, prostate, spleen, testicles, and thyroid. It works in synergy with calcium and together they act on the quality and proper functioning of bones, teeth and tissues.
It is an essential mineral for the body.
Magnesium benefits
- Helps reduce bad cholesterol levels, stimulating good blood circulation.
- It is ideal for people who perform high physical performance or athletes because it prevents and fights injuries and muscle wasting, cramps and accumulated fatigue.
- It helps to eliminate the acid accumulated in the kidneys, and therefore, it promotes the health and the good renal function.
- Improves the functioning of the cardiovascular system to prevent heart disease.
- Stimulates the communication of nerve impulses and brain functions contributing to an improvement and maintenance of mental balance.
- It is a powerful solution against depression and stress , nausea and day-to-day fatigue.
- It is very important to regulate body temperature.
- Strengthens the immune system , helping to prevent and fight colds, mucus and infections.
- It prevents problems such as intestinal health and hemorrhoids, in addition to helping in cases of constipation and colitis.
- Avoid prostate problems and fight against them.
- Avoid premature aging as it provides an increase in cell regeneration and body vitality, if you want more information see this article on how to prevent premature aging.
- It is a key factor in preventing osteoporosis by acting as a calcium binder in the bones.
- It prevents the formation of gallstones because it prevents the accumulation of calcium oxalate.
- It helps in women’s health by reducing the symptoms of PMS (premenstrual syndrome ) and stimulating hormonal regulation.
- It fights against free radicals, preventing the formation of warts and tumors.
- Promotes arterial cleansing, vital in the prevention of atherosclerosis.
Signs of magnesium deficiency
Some signs of a lack of magnesium in the body are: insomnia, obesity, migraines , PMS, emotional instability, depression, nervousness, anxiety , kidney stones, heart failure, chronic fatigue, diabetes, muscle cramps, osteoporosis, arthritis, osteoarthritis, problems memory, noise sensitivity and accelerated aging .
Magnesium-rich foods
Foods rich in magnesium are mainly seeds, nuts, and vegetables . Some examples:
- Pumpkin and sunflower seeds
- Nuts, such as walnuts and almonds
- Spinach and beetroot
- Beans and peas
- Cocoa , banana and avocado
Recommended daily dose of Magnesium for health
Various researches show that more than 80% of the population is magnesium deficient. This situation is even more serious in countries that do not have volcanic soil, which is the main source of this mineral in the soil and therefore in food.
Intake between 320-420 mg is recommended. of magnesium per day , which is quite difficult to achieve through diet alone for the reasons listed above.
Magnesium supplements
Therefore, magnesium supplementation is widely used around the world and many people report remarkable benefits from the first uses. There are several types of supplements, usually in the form of magnesium malate and magnesium chelate. There is also magnesium chloride , which is a cheaper option although it is absorbed less efficiently by the body. Due to their synergistic role with calcium, mineral supplements often combine them with others.
The various types of magnesium supplements can be found at drugstores or health food stores. On the Internet, Amazon.com has a large selection of these products.
- Source Naturals, Magnesium Malate – 1250mg x 90 pills.
- Now Foods Magnesium Malate, 1000mg – 180 tablets Nervous System Support.
- Magnesium Malate , 1,300 mg, 100 Tablets – Nature’s Life.
- Magnesium Malate Forte, 120 Tablets – Nutricology
- B01BU5526U Magnesium Chelate, 250mg, 180 Tablets – Country Life.
- Chelated Magnesium 500 mg + vit. B6- 60 caps. Ethifarm
- Mel I Salut – Magnesium Chelate, 100 Tablets Of 800Mg.
- Magnesium Chelate, 180 Tablets – Carlson Laboratories
Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.