Magnesium and health
- Dietitian.Lauren Hmede
- Feb 1, 2019
- 3 min read
What is it?
Magnesium is a vital mineral for normal body functioning; as it controls muscle and nerves activity, it keeps bone strong, heart healthy and regulate blood sugar. You can get enough magnesium from food and drinks but in case of deficiency you need supplements.
How much do you need?
An adult woman needs about 310 milligrams of magnesium a day, and 320 milligrams after age 30. Pregnant women need an extra 40 milligrams. Adult men under 31 need 400 milligrams and 420 milligrams if they’re older. Kids need anywhere from 30 to 410 milligrams, depending on their age and gender. Consult the paediatrician to know exactly the amount your kid needs.
Are you getting enough?
Almost half of Americans don’t get enough magnesium from their diet. Low level of magnesium pose health diseases and issues like type 2 diabetes, high blood pressure, and migraines. People at risk are older adults, people with type 2 diabetes, alcoholics and people with digestive problems. The deficiency can be due to low dietary intake or an increased excretion of magnesium.
Can you get too much?
Usually the normal human body excrete extra magnesium throughout kidneys. Excess amount of magnesium lead to nausea and cramps. In addition intake people who use laxatives or antacids have higher level of magnesium.
Talk to your doctor about magnesium pills, because some conditions, such as myasthenia gravis, can get worse if you take them.
Benefit: Strengthens bones
The body needs magnesium for healthy bones as it protect against bone loss, bone breakage and bone loss. Research has been shown that osteoporosis women tend to have low level of magnesium.
Benefit: Fights inflammation
Magnesium fight inflammation. Inflammation is the reaction of immune system toward potential harm. Short term inflammation helps to fight body off viruses and heal wounds. Long time inflammation may harm health and cause diseases like heart disease, arthritis, and diabetes. Magnesium can help keep that from happening.
Benefit: Protects the heart
Magnesium is important for your heart as it helps in pumping blood; and low level may lead to irregular heartbeats, heart disease and heart attack. In addition it relaxes wall of blood vessels and keep blood pressure low. Finally, it boosts HDL.
Benefit: Prevents migraines
Experts think magnesium helps to block or lower pain chemicals in your brain and keeps your blood vessels from tightening. You’re more likely to get migraines if you don’t get enough. A supplement may help keep these headaches away.
Benefit: Lowers odds of diabetes
Magnesium helps the insulin to work right and studies have been shown that people who have good level of magnesium have lower risk of diabetes.
Source: Nuts and seeds
Nuts and seeds are the richest sources of magnesium, as one ounce of cashews or almonds provides you with 80 milligrams of magnesium. Other good choices include pumpkin seeds, pecans, sunflower seeds, peanuts, and flax. Sprinkle them on a salad or toss them into a trail mix. You’ll also get heart-healthy fats, fiber, and antioxidants.
Source: Whole grains
Whole grains are rich in fiber and magnesium too. When 2 slices of whole grains bread provides 45 milligrams of magnesium, half cup of brown rice provides 40 milligrams and half cup of cooked oatmeal gives you 30 milligrams of this mineral.
Source: Avocado
It is a great source of magnesium. One cup of the diced fruit holds 44 milligrams. In addition it is rich in fiber, healthy fat and folate. You can avocado to salad or sandwich.
Source: Dark Leafy Greens
You’ll get about 150 milligrams from a cup of cooked spinach or Swiss chard. Other good magnesium sources are dark leafy greens such as collard greens and kale. In addition they are rich in calcium, potassium, iron, and vitamins A, C, and K. the vegetables don’t all have to be leafy. Okra, for example, is magnesium-rich.
Source: Soy products
It is good source of plant-based protein for vegetarian. A cup of soy milk rings up 60 milligrams, while a half-cup of firm tofu packs about 50 milligrams. Also check out tempeh, made with fermented soy, edamame, and soy yogurt.
Source: Beans
A half-cup of black beans has 60 milligrams and kidney beans has 35 milligrams. Other magnesium-rich legumes include chickpeas, white beans, and lentils. From stews to salads, you can add beans to nearly any dish. You’ll get an extra dose of fiber, protein, iron, and zinc.
Interactions with medicines
Consult your doctor about magnesium and be careful about medications interaction. Magnesium supplements can make some antibiotics and osteoporosis meds not work as well as they should.
Sources:
https://www.medicalnewstoday.com/articles/319481.php
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