The Importance of Magnesium in the Body
Magnesium is an essential mineral that plays a crucial role in the proper functioning of organs within the human body. Studies have shown that magnesium is particularly important in relation to muscle and nervous system function, especially during periods of physical exertion such as exercise, when the body requires an increased amount of magnesium.
As a muscle relaxant, magnesium helps in transporting blood sugar to the muscles to provide energy. It also controls lactate, a substance produced during exercise that can lead to fatigue. This makes magnesium particularly beneficial for athletes and individuals who engage in regular physical activity.
It is recommended that the body receives an adequate daily intake of magnesium in order to maintain overall health and well-being. This leads to the critical question of which foods are rich in magnesium.
Foods Rich in Magnesium
- Spinach and Green Leafy Vegetables: These are excellent sources of magnesium.
- Tofu: Another food rich in magnesium.
- Yogurt and Dairy Products: These also contain significant amounts of magnesium.
- Dark Chocolate: For those with a sweet tooth, dark chocolate with a high cocoa content is a good source of magnesium.
- Quinoa, Whole Grains, and Nuts: These are all nutritious options for obtaining magnesium.
It’s important to note that magnesium is not only beneficial for exercise performance, but it also plays a significant role in preventing injuries, muscle spasms, and fatigue across all age groups, from athletes to the general public to the elderly.
According to the National Institutes of Health in America, the recommended daily intake of magnesium is 400-420 mg for adult men, 300-320 mg for women, and an additional 30-40 mg for pregnant women.
Benefits of Magnesium
Further research into the importance of magnesium has revealed a myriad of benefits, ranging from improving exercise efficiency to reducing the risk of heart disease and lowering blood sugar levels. Magnesium has also been linked to improved mental health, reduced migraines, and better bone health.
When it comes to obtaining magnesium through supplements, it is advisable to consume magnesium-rich foods as part of a balanced diet. While supplements may be necessary for individuals with low blood magnesium levels, it is essential to seek advice from a healthcare professional before starting any supplement regimen. The daily intake of magnesium supplements should not exceed 350 mg per day.
Recommended Daily Intake of Magnesium*
- 28 grams of pumpkin seeds: 150 mg
- 170 grams of cooked black beans: 120 mg
- ½ cup of fresh tofu: 127 mg
- ¼ cup of cashews: 89 mg
- 195 grams of quinoa: 118 mg
- 28 grams of dark chocolate (containing no less than 70% cocoa): 64 mg
- 1 avocado: 82 mg
- 1 banana: 35 mg
*The aforementioned values represent the magnesium content in various foods.
Overall, it is clear that magnesium is indispensable for the human body and should be included as part of a balanced diet to ensure optimal health and well-being.
Reference: healthline.com, medthai.com
Magnesium It is an important mineral that affects the functioning of the organs in the body. From the study it was found that magnesium Relationship with the work of the muscles and the nervous system Especially when exercising The body needs more magnesium than usual.
Magnesium is like a muscle relaxant. It helps bring blood sugar to the muscles to provide energy. and controlling lactate, a substance produced during exercise that causes fatigue. Especially athletes and people who exercise regularly.
The body needs to get enough magnesium every day. So you should know. Foods containing magnesium What is there?
Spinach and green leafy vegetables contain magnesia. (Cr.pixabay.com)
An amazing role magnesium There is more to improving exercise performance in athletes, the general public and the elderly. By preventing injuries Preventing fatigue muscle spasms and preventing cramps
The importance of magnesium Scientists say it is like The fuel that drives the functioning of every organ in the body. Of around 600 biochemical processes in the body They all depend on magnesium.
National Institutes of Health, America It is recommended that we need enough magnesium every day, such as adult men 400-420 mg per day, women 300-320 mg, and pregnant women need an additional 30-40 mg.
Benefits of Magnesium Currently, more work is studying the importance of magnesium. It has been found that every cell in the body is linked to the amount of magnesium. It can be said to be a mineral that is a super antioxidant. The advantages are as follows.
Tofu contains magnesium. (Cr.earthtoveg.com)
Improve exercise efficiency
Prevents muscle fatigue muscle spasms A study in 2019 tested male cyclists. Taking a magnesium supplement of 400 mg per day for 3 consecutive weeks before competition, they found that the muscles recovered faster and were able to exercise longer than volunteers who took a placebo.
1 avocado has 82 mg of magnesium (Cr.jcomp on Freepik)
Against depression
Magnesium is linked to brain function and mood. Research from 2020 shows that people with low magnesium levels lead to stress and depression. A further study gave a small group of people 500 mg of magnesium supplements a day for 8 weeks and found that they reduced symptoms of depression.
Quinoa and whole grains contain magnesium (Cr.Jennifer Causey / eatingwell.com)
Weight protection Reduces the risk of heart disease
magnesiumIt is related to blood pressure levels. associated with heart and blood vessel disease Including cerebrovascular disease This is because magnesium and calcium work together. When received in the right amount, it will lead to strong blood vessels. Prevents high blood pressure, however, people who get enough magnesium have no effect on cholesterol and triglyceride levels.
Yoghurt and dairy products contain magnesium. (Cr.eatsmarter.com)
Lower blood sugar levels
48% of people with type 2 diabetes were found to have low levels of magnesium in their blood. And data indicates that people who get more magnesium have a lower risk of type 2 diabetes.
Building bones
In the human body, about 25 grams of magnesium is found in bones, with the remaining 50-60% remaining in tissues. From the study it was found that people who are deficient in magnesium are at risk of osteoporosis. Or bones are brittle and break easily. There are also reports that people who get enough magnesium help to increase the density of their hip and hip bones. which is a fragile bone The easiest to break
Cashew nuts contain magnesium (Cr.Margo Lipa from Pixabay)
Other benefits include reducing migraine headaches. Reduces menstrual pain Helps you feel good. relieves anxiety and helps sleep better
Foods rich in magnesium: Nuts and grains, green leafy vegetables such as kale, spinach, squash, bananas, avocados, fish high in fatty acids such as tuna, mackerel, salmon, halibut, sea urchin, grouper, pomegranate fish , milk products and yoghurt t Dark Chocolate You should eat in rotation.
Cooked black beans contain magnesium. (Cr.loveandlemons.com)
The amount of magnesia in food, eg
28 grams of pumpkin seeds contain 150 mg of magnesium.
170 grams of cooked black beans contain 120 mg.
½ cup fresh tofu (1 cup = 140 grams) 127 mg.
Cashews, ¼ cup, 89 mg.
Quinoa 195 grams 118 mg.
Salmon and many types of sea fish contain magnesium (Cr.Thanks to picjumbo_com)
1 cup of cooked brown rice, 28 mg.
Dry roasted almonds, ¼ cup, 105 mg.
225 grams of cooked spinach contains 157 mg.
Salmon 178 grams 53 mg.
Mackerel 85 grams 82 mg.
1 glass of milk 24-27 mg.
Dark chocolate contains magnesium (Cr.photo by Pavel Subbotin on Unsplash)
Natural yogurt 227 grams 42 mg.
28 grams of dark chocolate contains 64 mg (containing no less than 70% cocoa).
1 avocado, 82 mg.
1 banana 35 mg.
Foods containing magnesium
magnesium supplements If you choose to eat green leafy vegetables Whole grains, whole grain flour, fish and fruit are equal to getting enough magnesium and other vitamins and minerals to meet your daily needs. But when it comes to taking magnesium supplements It should be used to treat low blood magnesium or as directed by your doctor. and should not take more than 350 mg/day
Reference: healthline.com, medthai.com
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