The magnesium is a mineral with a very important structural function in the body as part of our bones. Approximately half of the magnesium in our body is found in bones and then in other body tissues.
What is magnesium and what functions does it have?
Magnesium is a mineral that is much more important than we think. It is part of the structure of our bones, muscles, blood and other tissues.
Our body needs it to produce energy, to synthesize proteins and fats, for muscle activity, for different functions of the nervous system and to metabolize calcium and other components.It is an essential mineral for the construction of DNA, as well as for muscles and nerves since without it it would be impossible for them to function properly.
Magnesium is necessary to purify the excesses of harmful chemicals, such as heavy metals and toxins. After calcium, phosphorus and potassium, it is the most abundant mineral in our cells.We find it in more than 300 enzymes of our organism and it is fundamental for our bones, muscles and organs, being definitely a fundamental element for health.More than 75% of the population has magnesium deficiency and most do not know it
Functions of magnesium
- Essential for the release of energy.
- It is part of the bones.
- Fundamental for the construction of DNA.
- Involved in the maintenance of bones, teeth and heart.
- Contributes to energy metabolism.
- It favors and helps in the formation of proteins.
- It intervenes in the nervous contraction and in the nervous transmission.
- Magnesium is essential for growth, to keep cells and tissues healthy, to protect the heart and essential for nerve impulses.
As you can see, magnesium is essential for our body and therefore a lack of this mineral affects practically all the functions of our body.
Symptoms of Magnesium Deficiency
The recommended daily magnesium intake is between 300 and 420 mg per adult per day.Many people due to stress or other emotional stress, for genetic reasons, due to illness or drug or alcohol use may have magnesium deficiencies.Magnesium deficiency cannot be diagnosed with a blood or urine test, rather it is necessary to resort to the old practice and pay attention to the symptoms to determine that a person has a magnesium deficiency.
The symptoms associated with magnesium deficiency are as follows:
- Nerve tension
- Muscle cramps
- Arrhythmias or abnormal heart rhythms
- Weakened muscles
- Decreased appetite
- Numbness and tingling
- Fatigue, weakness
- Nausea and / or vomiting
- Foods rich in magnesium
Magnesium can be obtained through many foods, especially those rich in chlorophyll, but you can see better in the following table with foods rich in magnesium:
Foods rich in magnesium
Dark chocolate : Dark chocolate is the one that contains the most magnesium and is one of the foods richest in magnesium.
Sunflower Pipes: Pipes are an important source of magnesium, and also of Vitamin E, although its use is not recommended in people with hypertension due to its high salt content.
Nuts: Nuts are an excellent source of nutrients with numerous beneficial properties for health and of course, one of the foods richest in magnesium.
Almonds: Almonds also give us about 70% of the recommended daily amount of magnesium.
Brown rice: 100 grams of brown rice contain 150 mg of magnesium.
In general, green leafy vegetables like spinach contain magnesium. In addition, you can also find it in other foods such as quinoa, wheat bran, lemon, grapefruit, banana, flax seeds, sesame and other nuts such as pistachios and peanuts.