What is Magnesium Foods Sources and Benefits
What is Magnesium
Magnesium is naturally available in many food varieties, may be available in the form of nutritional supplements, and is stored in the tissues of the body, and is ranked fourth among the most abundant minerals in the human body, where the quantities of it are estimated in the body at 25 grams, with approximately 50-6 0% of them are stored in the skeleton, the rest is distributed between muscles, soft tissues, and fluids, and is an important component of the interactions of more than 300 enzymes in the body, metabolic processes, the synthesis of fatty acids, proteins, and the transmission of neural messages.
Magnesium provide many health benefits for the body, including promoting bone health, enough magnesium intake has been found to reduce the risk of osteoporosis in postmenopausal women, promotebone building, increase bone density, help deposit calcium in the bones, and contribute to the activation of vitamin D in the kidneys.
Contribute to calcium metabolism, magnesium deficiency may have a negative impact on the body if it is increased in take calcium, increasing the risk of kidney stones.
Maintaining heart muscle health, one study found that people who consume a higher percentage of magnesium are 58% less likely to develop coronary artery calcification, 34% calcification of the abdominal artery, magnesium in the treatment of heart failure and arrhythmia, and adequately eating it reduces the risk of high blood pressure and improves body fat.
Relieve symptoms of premenstrual syndrome such as bloating, insomnia and leg swell, if you take magnesium along with vitamin B6 sources.
Contributing to the secretion of insulin, magnesium plays an important role in the transfer of glucose through the bloodstream and the secretion of the hormone insulin, which helps regulate blood sugar levels.
Reducing constipation, magnesium has a laxative effect when taken orally.
Reducing the symptoms associated with heartburn, especially if taken orally, many types of it can be used, but magnesium hydroxide is the fastest effect.
Magnesium sources are available in many foods, and one of its most important sources is: dark leafy vegetables, the most important of which is spinach. Dark chocolate, which contains 70-85% cocoa. Quinoa. Black beans, peas. Almonds, walnuts, and cashews. Soy milk, cow’s milk. Peanut Butter. Sesame seeds. Pumpkin seeds. Avocado. Salmon. Sunflower seeds. Oatmeal. Broccoli. Shrimp. Brown rice. Banana.