magnesium
The bodies of animals are found in magnesium, and are also found in plants, seas, and in the earth. It is the fourth most abundant mineral in the human body. 60% of the body’s magnesium is found in the bones, while the rest is distributed among the muscles and soft tissues. Soft tissues, and fluids, including blood. In fact, every cell in the human body needs magnesium; it plays a role in more than 300 enzymatic reactions in the body, including food metabolism, fatty acid synthesis, proteins, and many more.
Magnesium functions in the body
One of the most important functions of magnesium role as an assistant (Cofactor) in many of the chemical reactions of the enzymes in the human body, including the following:
- Power generation: Magnesium contributes to interactions in which food is transformed into energy.
- Protein composition: Magnesium helps to synthesize proteins of amino acids (Amino acids).
- Muscle movement: Magnesium plays an important role in constriction and muscle spasms.
- Regulation of the nervous system: Magnesium helps regulate the neurotransmitters that send signals to the brain and nervous system.
Benefits of Magnesium
Magnesium is one of the main food minerals (Macromineral), which is a substance that must be consumed by humans in relatively large quantities: at least 100 mg a day. Eating enough magnesium helps prevent many health problems such as diabetes, heart disease, It also brings many benefits to the human body and to show that in the following:
- Bone health: Magnesium is an important mineral for the health and formation of bones. It helps the bones absorb calcium and plays an important role in the activation of vitamin D in the kidney, which is important for the health of bones. It is worth mentioning that the intake of sufficient amounts of magnesium is linked to increased bone density, Women with osteoporosis, especially after menopause.
- Calcium absorption: Both magnesium and calcium are known to be important for bone health, but elevated calcium levels in the blood may increase the risk of arterial calcification and kidney stones if magnesium is not present. Also magnesium to ensure calcium metabolism is correct.
- Diabetes: Magnesium plays an important role in the metabolism of glucose and carbohydrates, so magnesium levels can affect the likelihood of diabetes. Many studies have shown that greater magnesium intake is associated with lower risk of diabetes. Low magnesium levels in the body are associated with poor insulin secretion, Insulin Insulin.
- Heart Health: Magnesium is necessary to maintain heart health. Adequate intake is associated with a lower risk of atherosclerosis and hypertension, with studies showing that patients who took magnesium supplementation after a heart attack The risk of their death. Magnesium is sometimes used as part of congestive heart failure to reduce the risk of arrhythmia.
- Migraines: Migraine headaches. Some studies have suggested that magnesium can be relieved or prevented from headaches. However, the dose or quantity needed to achieve this is high, so consult your doctor if you need it.
- Premenstrual syndrome Premenstrual syndrome: Eating enough magnesium, especially if taken with vitamin B6, can help relieve symptoms of premenstrual syndrome such as insomnia, swollen legs, and weight gain.
Sources of magnesium
Most people do not reach the recommended amount of magnesium per day (400 mg), so knowing the most important sources of magnesium and handling it helps to reach that amount, and these sources include the following:
- Dark chocolate: Dark chocolate contains high levels of magnesium. Each serving contains 28 grams of 64 mg magnesium, or 16 percent of the recommended daily value of magnesium. It is rich in iron, manganese and antioxidants.
- Avocado: The average avocado contains 58 mg of magnesium, or 15% of the recommended daily value, as well as potassium, vitamin B and vitamin K. Unlike most fruits, avocados contain fats useful for heart health.
- Nuts: Nutrients are rich in magnesium, especially almonds, cashew nuts and Brazilian nuts. One serving of cashews (28 grams) contains 82 mg magnesium, or 20 percent of the recommended daily value. Most nuts are rich in fiber, monounsaturated fats fats).
- Legumes: The legume family is a food rich in many nutrients, including magnesium. One cup of black beans, for example, provides 120 mg of magnesium, equivalent to 30% of the recommended daily value. Legumes are rich in iron and potassium and are a source of protein for For vegetarians.
- Whole grains: Whole grains are an excellent source of many nutrients, such as selenium, B vitamins, fiber and magnesium. One serving of dry buckwheat provides 65 mg of magnesium, equivalent to 16% of the recommended daily value.
- Fatty fish: Some fatty fish, such as salmon, have high levels of magnesium, with 178 g of salmon containing 53 mg of magnesium, or 13% of the recommended daily value. They are rich in potassium, selenium, and B vitamins.
- the banana: Bananas are known to be rich in potassium, but they also contain magnesium. The large banana contains 37 mg of magnesium, equivalent to 9% of the recommended daily value.
- Leafy vegetables: Many leafy vegetables, such as kale and spinach, contain large amounts of magnesium. One cup of spinach provides the body with 157 mg of magnesium, equivalent to 39% of the daily recommended value.