Magnesium together with potassium, calcium and sodium are the essential elements necessary for the proper functioning of the human body. Your body does not produce this important mineral. Therefore, it is necessary to consume foods rich in magnesium daily.
- Why we need magnesium:
Magnesium plays an important role in the work of the cardiovascular system, the nervous system, muscles, kidneys, liver, secretions of the hormones and the brain. It is absorbed through the intestines and then with the help of blood is transported to the cells and organs where it is stored. Today, scientists believe that magnesium helps prevent and treat many diseases such as asthma, autism, heart disease, epilepsy, HIV / AIDS, multiple sclerosis, PMS, and lupus.
- Symptoms in magnesium deficiency:
Magnesium participates in various reactions and functions of the organism. Two thirds or 60% of the body’s magnesium is in the bones, 35% in the heart muscle and skeletal muscle, and the rest in the kidneys, liver, and brain. Therefore, the symptoms of magnesium deficiency are very different. The most common symptoms are: Weakness or muscle cramps; Arrhythmia or accelerated heart beat; Headache; High blood pressure; Weight gain; Depression; Nausea and lack of appetite. Deficiency of magnesium can be determined by blood analysis. Uncontrolled magnesium consumption under the pill form or as a dietary supplement can lead to overdose. In overdose with magnesium symptoms are: diarrhea, malaise and drowsiness. To avoid these inconveniences, do not use magnesium outside your diet, unless it is prescribed by your doctor.
- Recommended daily intakes:
The recommended daily requirements for magnesium are: Newborns (0-6 months) – 30mg; Newborns (7-12 months) – 75mg; Children (1-3 years) – 80mg Children (4-8 years) – 130mg; Teenagers (14-18 years old) – 360 to 410mg; Men (19-30 years) – 400mg; Men (31 years and up) – 420mg; Women (19-30 years) – 310mg; Women (31 years and up) – 320mg; Pregnant women (19 years and up) – 350 to 360mg; Breastfeeding (19 years and up) – 310 to 320mg.
- Food rich in magnesium:
Most plants and nuts contain magnesium. Consumption of sunflower, soybeans, nuts, pumpkin seeds, beans, lentils or whole bread, lettuce, sea fish, bananas and chocolate raise the level of magnesium in the body. Today, we all lead a stressful life, and magnesium improves mood and helps with stress. To be more complacent and healthier, do not skip the mentioned food, rich in this irreplaceable mineral.