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September 12, 2019 at 10:05 am #19714
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?»?Magnesium: Benefits and how to consume it |
Magnesium is an essential mineral for the proper functioning of the body, as important as calcium or iron. Magnesium is involved in primary functions such as calcium absorption, muscle relaxation, the functioning of the nervous system and the heart, neuromuscular transmission or food metabolism.
The lack or deficiency of magnesium causes symptoms such as fatigue, muscle cramps, muscle weakness, tachycardia or apathy. And this not only for adults, since in children’s nutrition, magnesium is as essential as calcium. To keep levels balanced, food is the best source of magnesium.
Benefits of magnesium for our body The importance of magnesium as a mineral is supported by the multiple health benefits:
Reduce high blood pressure.
Avoid contractures and muscle cramps.
Improve mood (intervenes in the production of serotonin or welfare hormone).
Relieve stress and associated physical symptoms, such as stomach ache, irritable bowel syndrome, muscle tension, headaches and increased heart rate.
Strengthen healthy bones and teeth, avoiding the risks of osteoporosis and tooth decay.
Avoid the formation of kidney stones.
Reduce the pains of the period and promote hormonal balance.
During pregnancy prevents premature births.
Promote digestion and health of intestinal flora.
Prevent cardiovascular diseases.
Strengthen the production of collagen.
How much magnesium should be taken per day?
The recommendation of the experts is to take 400-420 milligrams / day in the case of men and 310-320 milligrams / day in the case of women. There are many ways to consume it and it is very important to know how to take magnesium, for example, in pills, in drops, in salts …
What are the richest magnesium foods? A diet rich in unrefined vegetables and grains is the best way to ensure the recommended daily intake of magnesium. These are the foods that have more magnesium:
Green leafy vegetables (chard, spinach, broccoli, green beans …).
Dairy products (cheeses).
Fruits (bananas, strawberries, oranges, figs, pineapple, dates …)
Fish (hake, sea bream, mullets …).
Seafood and crustaceans (crayfish, prawns, shrimp, clams, cockles).
Nuts (almonds, peanuts, Brazil nuts, cashews, pistachios, hazelnuts).
Seeds (pumpkin, sesame, flax, sunflower).
Whole grains (wheat bran, oat bran or rice bran).
Legumes (white beans, chickpeas, peas, beans).
When to take magnesium supplements?
Are magnesium supplements good? Yes, but with caution. That is, we can use magnesium supplements to make up for a lack of this mineral, but it is not convenient to take them permanently. It is advisable to consult the doctor before taking supplements or nutritional supplements (magnesium chloride, magnesium citrate), to know if we really need an extra contribution. Bear in mind that magnesium contraindications exist and therefore, it is worth consulting with the doctor.
Magnesium supplements are presented in tablets or powder, and when taken they should always be accompanied by water.
Types of magnesium supplements
Amino acid magnesium chelate
Magnesium sulfate or Epsom salts, for a relaxing bath and absorb magnesium through the skin.
Contraindications to taking magnesium supplements
Magnesium overdose can cause diarrhea, drowsiness and heart rhythm disturbances, among other consequences.
Magnesium supplements should be taken with caution in case of kidney or heart problems.
Taking supplements on an empty stomach can cause stomach upset.
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