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This mineral is given great importance because its protective role in the optimal functioning of the cardiovascular system, kidneys and muscles has been demonstrated.
Overview
The truth is that although the soils were richer in minerals, even in the past people’s diet was not very satisfactory. Today, however, we have at our disposal a food diversity that our great-grandfathers did not even dream of, especially in winter. We can still get fruits and vegetables rich in vitamins and minerals, which can no longer be said for all imported vegetable products, where the lack of taste qualities warns us about the low content of nutrients.
Lifestyle and dietary patterns have a great influence on magnesium intake. In the contemporary diet there are a number of non-whole foods, from which a number of valuable nutrients, including magnesium, have been removed through over-processing. Magnesium deficiency can be aggravated or caused by excessive consumption of white sugar, coffee and, above all, alcohol. The reserves of magnesium and other minerals with an alkalizing role can be easily reduced to the alarm threshold, at which deterioration occurs especially of the bone tissue or various dysfunctions, through an acidifying diet, such as that in which too much protein is consumed of animal origin, whose metabolism leaves behind a lot of toxic residues.
A low magnesium level can be the result of chronic alcoholism, severe burns, prolonged administration of calcium or diuretics, acute pancreatitis, malnutrition, or gastrointestinal disturbances such as vomiting or diarrhea. Also, a hypersecretion of adrenal, pituitary, or thyroid hormones can lead to an increase in urinary magnesium excretion. In Crohn’s disease there is a decrease in the intestinal absorption of magnesium, this resulting in a decrease in magnesium deposits in the body.
Symptoms of magnesium deficiency include decreased appetite, nausea, vomiting, fatigue, and general malaise. If the deficiency worsens, muscle cramps, palpitations, nervousness and panic attacks, insomnia, swallowing difficulties, photophobia, headache, tingling sensation and even increased blood pressure appear.
The roles of magnesium
Magnesium is involved in the production of energy and in maintaining metabolic balances, as it is known that it participates in more than 300 chemical reactions in the body as a catalyst. This mineral plays an extremely important role in muscle relaxation, being necessary for performance athletes. Magnesium is also involved in preventing cramps and muscle spasms. Recent studies in the field of cardiology have shown that magnesium is an extremely important mineral for maintaining the health of the heart muscle. It plays an important role in reducing blood pressure, by reducing constriction and vascular spasm. It protects vessels by lowering blood cholesterol, preventing the formation of atheroma plaques. An additional intake of magnesium is indicated for people frequently affected by panic attacks, those who complain of fatigue, diabetics and those suffering from osteoporosis. Magnesium also has beneficial effects in dysmenorrhea, infertility, premenstrual syndrome, or premature contractions in pregnant women. A satisfactory intake of magnesium should also characterize the diet of those prone to fractures, those prone to tooth decay and those suffering from Raynaud’s syndrome, which worsens in the cold season.
Foods rich in magnesium
It is very important that, in addition to a sufficient intake of calcium, the diet also provides us with sufficient magnesium, since these two minerals cannot fulfill their multiple roles unless they are both in sufficient quantities. Soy contains vitamins, minerals and fiber, making it a good source of protein for vegetarians. Few people know that half a cup of soybeans provides the body with the recommended daily dose of magnesium, which is 300-400 mg, depending on gender, weight and height.
Greens such as spinach, broccoli or Brussels sprouts also provide magnesium because the chlorophyll molecule contains this mineral. It is advisable to steam them or eat them as such, in salads. It’s true that we don’t really use them in winter, although now they’re not hard to come by.
Foods rich in magnesium include oilseeds (walnuts, hazelnuts, sweet almonds).
Half a cup of walnuts contains about 250 mg of magnesium, almost 60% of the recommended daily requirement. However, they are high in calories, so they should be consumed in moderation. Rich in omega 3 fatty acids, fish is the ideal choice. Contains fewer calories than chicken, beef or pork. Salmon, mackerel and tuna are an amazing source of vitamin D and magnesium. We recommend the recipe for baked salmon with vegetables, a simple, healthy and tasty dish.
A medium banana contains 31 mg of magnesium. Consumed in the morning for breakfast with yogurt, these fruits give you extra energy.
Other sources of magnesium are: seaweed, whole grains, legumes (especially beans), dark chocolate and dried fruits (figs, apricots).
A recent study by the Pediatric Society shows that magnesium-rich foods play an important role in bone formation in children. Thus, the health of their bones is given not only by the consumption of milk and other foods rich in calcium, but also by pumpkin seeds, dark chocolate, salmon and almonds.
According to the opinion of many nutritionists, the daily requirement of magnesium cannot be provided from a single dish. Eating a wide variety of foods, including 5 servings of fruits and vegetables daily and plenty of whole grains, can ensure adequate magnesium intake.
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2023-12-06 17:06:25
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