magnesium
Magnesium is one of the important elements that the body needs in order to function properly. All cells need certain elements obtained from different sources in order to perform the function assigned to them. Any deficiency occurs in any element that causes malfunctioning of cells.
Importance
Magnesium has many important benefits to the body including:
- Contribute to the production of energy in the body by stimulating the secretion of the enzymes responsible for it.
- Help the body to take advantage of certain elements such as calcium and potassium are essential; magnesium helps absorb it.
- Protection of pregnant women from premature birth, which can be used in the stabilization of pregnancy in the first months.
- Maintaining the balance of the nervous system. When the amount of magnesium in the body decreases, it disrupts the functioning of the nervous system and causes anxiety and discomfort.
- Maintain muscle work; Magnesium deficiency leads to muscle contraction, especially the muscles of the foot.
- Protect thin tissue from calcification.
- Help the body in the process of digestion and use of carbohydrates.
- Helps the body to form bones and protect them from the incidence of vulnerability.
- Protect the heart and arteries from various diseases, work to reduce the harmful cholesterol levels in the body, and work to protect the internal lining of the arteries from damage due to sudden high blood pressure. Studies have shown that magnesium intake frequently works to protect the brain from clots.
- Protect the body from the appearance of signs of aging as studies have shown the relationship of the speed of the appearance of aging signs of magnesium deficiency.
Sources
- Fruits such as apples, bananas and apricots.
- Sesame seeds, melon seeds, flax seeds, and sunflower seeds.
- Wild mint.
- Vegetables such as: broccoli, okra, spinach, balls, basil, beans, cabbage, cabbage.
- Fish of all kinds.
- Meat of all kinds.
- Nuts such as pistachios, almonds, Brazilian nuts, and pine nuts.
- Dairy products such as cheese and yogurt.
- Brown rice, wheat, lentils, oatmeal.
- Cocoa, and dark chocolate.
Recommended dosage
The amount of magnesium needed by the body varies among children, men and women, and for each recommended age stage:
children
- From one to three years: 80 mg / day
- From four to eight years: 130 mg / day.
- From nine to thirteen years: 240 mg / day.
Men
- 13 to 18 years: 410 mg / day.
- From eighteen to thirty years: 400 mg / day.
- Over 30 years: 420 mg / day.
Women
- From 13 to 18 years: 360 mg / day.
- From eighteen years to thirty years: 310 mg / day.
- Over 30 years: 320 mg / day.
- The carrier increases the amount, as the body absorbs only one third of the recommended amount.
Note: When a person is severely deficient in the magnesium component, doctors prescribe the supplements they contain, so when feeling any of the above symptoms, you should see your doctor immediately.