Magnesium is one of the most important biochemical minerals for the human body and maintaining the level of health in it. Thanks to magnesium, more than 300 biochemical reactions that are natural to the body can occur. The element is contained in the cells of plants, animals, therefore, through food it enters the human body, as well as through water and salt.
Magnesium value and benefits for the body
The human body contains about 70 g of magnesium, 60% of the mass of which is in the bones, and the remaining 40% is contained in the muscles and tissues, the liquid component.
A sufficient amount of magnesium has the following benefits for the body:
• positively affects the development and growth of bones;
• regulation of heart rhythms, lowering blood pressure;
• normalization of blood sugar;
• improving the respiratory function of the body in diseases such as asthma, bronchitis, emphysema;
• prevention of joint pain, muscle cramps, severe headaches, feelings of persistent fatigue;
• protection of the kidneys and gall bladder from the formation of stones, prevents the deposition of calcium;
• strengthening tooth enamel, maintaining healthy teeth;
• reduction of negative consequences from chemo- and radiotherapy procedures;
• relief of the state of the body during the onset of premenstrual syndrome.
Most magnesium is found in plant foods, but it is enough to eat bread or cereals daily to make up for 50% of the normalized amount of the element. Magnesium is contained in such foods:
• nuts - leaders among them are cashews, pine nuts, almonds, pistachios. Smaller amounts of magnesium contain peanuts, hazelnuts, walnuts;
• cereals and cereals - buckwheat, barley porridge, a little less magnesium in oatmeal are rich in magnesium;
• legumes - peas, beans;
• mustard;
• White cabbage;
• fruits - apples, grapefruits, lemons, apricots, bananas, figs;
• a small amount of magnesium is found in dairy products, for example, in cottage cheese, milk, but it has an easily digestible form;
• underwater inhabitants - shrimp, halibut, sea bass, cod, herring, carp, mackerel, flounder.
On average, the human body needs 400 mg of magnesium per day. In this case, the maximum allowable limit of magnesium intake in the body is 800 mg. The magnesium rate can also be calculated by the ratio of 4 mg per 1 kg of weight. A standard daily diet usually includes 200 to 400 mg of biochemical constituent.
Important functions of magnesium: benefits and versatility of the element
Magnesium is able to exert a versatile effect on the human body, including taking part in the normalization of excitation in nerve cells, stabilization of body temperature, energy production, protein synthesis. But the main beneficial qualities of magnesium are manifested in its capabilities:
1. Prevention of osteoporosis. Acting in combination with calcium, magnesium is able to increase the mineral density of bone tissue. It is because of a lack of magnesium in the body that the disease osteoporosis develops, since calcium metabolic processes involving the corresponding hormones are disrupted.
2. Prevention of heart and vascular diseases. One of the main benefits of magnesium is the ability to reduce the likelihood of developing coronary heart disease. With regular consumption of the established standard of magnesium, the risk of a stroke decreases. With a lack of magnesium, the risk of developing a pathology of heart rhythms increases and as a result, the likelihood of complications after a heart attack is higher.
3. Normalization of high blood pressure. An element is very important for the organisms of people suffering from hypertension. Including foods high in magnesium in your diet will help lower your blood pressure.
4. Treatment of diabetes. For those people whose body lacks magnesium, there is a considerable risk of type 2 diabetes and severe retinopathy. When magnesium takes an active part in carbohydrate metabolism, this affects the release of insulin, which helps to control blood glucose. According to studies, by increasing the daily amount of magnesium consumed by 100 mg, the likelihood of developing type 2 diabetes can be reduced by 15%.
5. Elimination of migraine, depression and problems with lack of sleep. Thanks to the normalization of the amount of magnesium in the body, you can get rid of problems such as insomnia, nervous disorders, symptoms of depression, severe headaches. Magnesium also helps to cure advanced forms of psychological diseases, including unreasonable fear, panic, stress, panic anxiety and others.
Magnesium deficiency - harm or immateriality for the body?
Lack of magnesium in the body is considered one of the most common types of mineral deficiency. The main harm is caused by magnesium for the body in two cases: when it is not enough, and when it exists in excess.
For what reasons magnesium deficiency may occur:
1. Failures in the metabolic processes.
2. Low percentage of the element in food with food.
3. High consumption of magnesium by the body in certain periods of life, for example, during pregnancy, the time of recovery, active growth, with a chronic disease, alcoholism, increased sweating.
4. Difficulties in the assimilation of the element due to the increased amount of lipids, phosphates, calcium.
5. Staying in constant tension and stress.
6. Violations in the production of insulin.
7. The availability of therapeutic nutrition intravenously.
8. The use of antibiotics over a long period, as well as antitumor agents, diuretics.
9. With the toxic effects of elements such as nickel, lead, cobalt, beryllium, aluminum, manganese.
10. Failures in the absorption of magnesium due to problems with the intestines. This may be a chronic disease, the period after surgery, dysbiosis.
Determine the deficiency of magnesium in the body by the following signs:
• a change in sensitivity, the appearance of itching, numbness, tingling;
• increase in nervous and muscle excitability, the appearance of convulsive syndrome;
• loss of strength, fatigue, difficulty waking up, irritability;
• malfunctions of the adrenal glands, cardiovascular system.
The reverse side of the coin is an excess of magnesium: harm and main symptoms
By its nature, magnesium does not belong to the group of toxic elements, its overdose is not able to lead to death. But exceeding the dose on constant conditions can lead to poisoning, especially if magnesium enters the body simultaneously with phosphorus and calcium.
The main symptoms of an excess of magnesium in the body are:
• diarrhea;
• drowsiness;
• decreased performance.
The causes of hypermagnemia can be:
• the use of macronutrients in large quantities;
• violations in metabolic processes.
And the excess element leads to consequences in the form of the development of diseases such as arthritis, psoriasis, dyslexia, nephrocalcinosis, hyperthyroidism.
