Magnesium It is an important mineral that affects the functioning of the organs in the body. From the study it was found that magnesium Relation to the work of muscles and nervous system Especially while exercising The body needs more magnesium than normal.
Magnesium is like a muscle relaxant. Helps bring blood sugar to the muscles to provide energy. and control lactate, a substance produced during exercise that causes fatigue. Especially athletes and people who exercise regularly.
The body needs to get enough magnesium each day. So you should know. Foods that contain magnesium What’s there?
The amazing role of magnesium There is more to enhancing exercise performance in athletes, in the general public, and in the elderly. By preventing injuries Prevent fatigue muscle spasms and prevent cramps
The importance of magnesium Scientists say that it is like The fuel that drives the functioning of every organ in the body. fromThere are approximately 600 biochemical processes in the body. They all rely on magnesium.
National Institutes of Health, America It is recommended that we need enough magnesium each 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, there is more work studying the importance of magnesium. It was found that every cell in the body is related to the amount of magnesium. It can be said that it is a mineral that is a super anti-oxidant. The benefits are as follows.
Tofu contains magnesium. (Cr.earthtoveg.com)
Enhance exercise efficiency
Prevents muscle fatigue muscle spasms A 2019 study tested male cyclists. Taking a magnesium supplement of 400 mg per day for 3 consecutive weeks before competing, it was found that the muscles recovered faster and were able to exercise longer than volunteers who took a placebo.
Against depression
Magnesium is related to brain function and mood. Research from 2020 indicates that in people with low magnesium levels Resulting in stress and depression. A further study, in a small group of people, gave 500 mg of magnesium supplements per day for 8 weeks and found that they reduced symptoms of depression.
Pressure protection Reduce the risk of heart disease
magnesiumIt is related to blood pressure levels. which is related to heart disease and blood vessels Including cerebrovascular disease This is because magnesium and calcium work together. When received in the right amount, it will result in strong blood vessels. Prevents high blood pressure. However, people who get enough magnesium have no effect on cholesterol and triglyceride levels.
Reduce blood sugar levels
It was found that 48% of people with type 2 diabetes had low levels of magnesium in their blood. And there is data indicating that people who get more magnesium have a lower risk of type 2 diabetes.
Nourish bones
In the human body, approximately 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 for osteoporosis. Or bones are brittle and break easily. There are also reports that People who get enough magnesium help increase the density of their hip and thigh bones. which is a fragile bone Easiest to break
Other benefits For example, reducing migraine headaches Reduce menstrual pain Helps you feel good. relieve anxiety and helps sleep better
Foods that contain magnesium: Nuts and grains, green leafy vegetables such as kale, spinach, gourd, bananas, avocados, fish high in fatty acids such as tuna, mackerel, salmon, halibut, sea bass, grouper, pomegranate fish, dairy products and yogurt. Dark Chocolate You should eat in rotation.
Magnesia content in food such as
pumpkin seeds 28 grams contains 150 mg of magnesium.
170 grams of cooked black beans contains 120 mg.
½ cup fresh tofu (1 cup = 140 grams) 127 mg.
Cashew nuts, ¼ cup, 89 mg.
Quinoa 195 grams 118 mg.
1 cup of cooked brown rice, 28 mg.
Roasted dry 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.
Natural yogurt 227 grams 42 mg.
28 grams of dark chocolate contains 64 mg (contains not less than 70% cocoa).
1 avocado, 82 mg.
1 banana 35 mg.
Foods that contain magnesium
magnesium supplements If you choose to eat green leafy vegetables Whole grains, whole-grain flour, fish, and fruits 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
2023-11-27 01:18:00
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