Magnesium is the fourth content of the mineral in the human body. He plays several important roles in the health of your body and brain. However, you may not receive it in sufficient quantities, even if you hold a healthy diet. Here are 10 proven magnesium benefits for health:
Magnesium participates in hundreds of biochemical reactions in the body
Magnesium is a mineral that is contained in the ground, sea, plants, animals and people. About 60% of magnesium in your body is in the bones, and the rest is in the muscles, soft tissues and liquids, including blood. In fact, each cell of your body contains it and needs it for functioning. One of the main magnesium roles to act as a cofactor or auxiliary molecule in biochemical reactions continuously implemented by enzymes. In fact, it participates in more than 600 reactions of your body, including:
Energy creation: helps to transform food into energy.
Protein formation: helps to create new proteins from amino acids.
Maintaining genes: helps to create and restore DNA and RNA.
Muscular movements: part of the reduction and relaxation of muscles.
Regulating the nervous system: helps to adjust neurotransmitters that send messages throughout the brain and nervous system.
Unfortunately, studies show that about 50% of people in the US and Europe receive less than the recommended daily amount of magnesium.
During classes, you may need 10-20% more magnesium than during rest
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Increase the efficiency of exercises
Magnesium also plays an important role in performing exercise. During classes, you may need 10-20% more magnesium than during rest, depending on activity. Magnesium helps move sugar to your muscles and get rid of lactic acid, which can accumulate during training and cause pain in the muscles. Studies have shown that its addition can increase the efficiency of exercises in athletes, the elderly and people with chronic diseases. In one study, volleyball players who took 250 mg of magnesium per day have improved the jumps and movements of the hands. In another study athletes who took magnesium additives for four weeks, had the best run time, cycling and swimming rides during the triathlon. They also had a decrease in insulin levels and stress hormone. However, evidence is ambiguous. Other studies did not find any benefit from magnesium additives in athletes with a low or normal level of mineral.
Commemorate depression
Magnesium plays a critical role in the work of the brain and mood, and the low level is associated with an increased risk of depression. One analysis with the participation of more than 8,800 people showed that people under the age of 65 with the lowest consumption of magnesium had a larger risk of depression by 22%. Some experts believe that low magnesium content in modern food can cause many cases of depression and mental illness. However, others emphasize the need for additional research in this area. However, adding this mineral can help reduce the symptoms of depression - and in some cases the results may be impressive. In a randomized controlled study with the participation of older people with depression, the reception of 450 mg of magnesium per day improved the mood as efficiently as an antidepressant.
Advantages in type 2 diabetes
Magnesium is also useful to people with type 2 diabetes. Studies show that about 48% of people with type 2 diabetes have a low magnesium level in the blood. This may worsen insulin's ability to keep blood sugar levels under control. In addition, studies show that people with low magnesium consumption have a higher risk of diabetes. One study in which more than 4,000 people have been observed for 20 years, showed that people with the highest magnesium consumption is the likelihood of diabetes for 47% lower. Another study showed that people with type 2 diabetes taking high doses of magnesium every day have been observed a significant improvement in blood sugar levels and hemoglobin compared to the control group. However, these effects may depend on how much magnesium you get with food. In another study, the additives did not improve blood sugar levels or insulin in people who did not have a deficit.
Magnesium Reduces Blood Pressure
Studies show that magnesium intake can reduce blood pressure. In one study in people, taking × 450 mg per day, a significant decrease in systolic and diastolic blood pressure was observed. However, these advantages can only be manifested in people with high blood pressure. Another study showed that magnesium reduces blood pressure in humans with high blood pressure, but does not affect people with a normal level.
Has anti-inflammatory effect
Low magnesium consumption is associated with chronic inflammation, which is one of the driving forces of aging, obesity and chronic diseases. In one study, it was found that in children with the lowest level of magnesium in the blood, the highest level of the inflammatory marker of the CRH. They also had a higher blood sugar, insulin and triglycerides. Magnesium additives can reduce the level of CRP and other inflammation markers in older people, overweight people and people with prediabet. Similarly, products with high magnesium content, such as fat fish and dark chocolate, can reduce inflammation.
Prevents migraine
Migraine is painful and exacerbates. Often there are nausea, vomiting and sensitivity to light and noise. Some researchers believe that people suffering from migraine often suffer from magnesium deficiency. In fact, several encouraging studies show that magnesium can prevent and even help in the treatment of migraine. In one study, the addition of 1 grams of magnesium helped get rid of the acute attack of migraine faster and more efficient than the usual medicine. In addition, magnesium rich foods can help reduce migraine symptoms.
Reduces insulin resistance
Insulin resistance is one of the main causes of metabolic syndrome and type 2 diabetes. It is characterized by the impaired ability of muscle and liver cells properly absorb sugar from blood flow. Magnesium plays a crucial role in this process, and many people with metabolic syndrome have its deficit. In addition, the high level of insulin, which accompanies insulin resistance, leads to a loss of magnesium with urine, which further reduces its level in the body. Fortunately, an increase in magnesium consumption can help. One study showed that the addition of this mineral reduces insulin resistance and reduces blood sugar levels even in humans with a normal level in the blood.
Magnesium Reduces the Symptoms of PMS
Premenstrual syndrome (PMS) is one of the most common diseases in women of childbearing age. His symptoms include water latency, abdominal spasms, fatigue and irritability. Interestingly, magnesium improves mood, reduces water delay and other symptoms in women with PMS.
Instead of additives Try natural products
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Magnesium is safe and widely available.
Magnesium is absolutely necessary for good health. The recommended daily dose is 400-420 mg per day for men and 310-320 mg per day for women. You can get it both with food and supplements. The following products are excellent magnesium sources:
Pumpkin seeds: 46% RSNP on a quarter cup (16 grams)
Boiled spinach: 39% RSNP per cup (180 g)
Swiss mangold, boiled: 38% of RSNP on a cup (175 grams)
Dark chocolate (70-85% cocoa): 33% RSNP at 3.5 oz (100 grams)
Black beans: 30% RSNP on a cup (172 grams)
Movie, cooked: 33% RSNP on a cup (185 g)
Falus: 27% of RSNP at 3.5 ounces (100 grams)
Almonds: 25% of the RSNP in a quarter of a glass (24 grams)
Cashew: 25% RSNP in a quarter cup (30 grams)
Mackerel: 19% of RSNP 100 grams (3.5 oz)
Avocado: 15% RSNP in one average avocado (200 grams).
Salmon: 9% of RSNP 100 grams (3.5 oz)