Megnesium benefits,sources, effects and research on megnesium

If you are suffering from health issues, and especially if you are a woman, you must have seen a lot of content about magnesium on social media in the past few months, where people are not only praising the effects of magnesium on health, but also recommending various supplements. Many users are trying to find out how important magnesium is for health and how you can get it naturally.

Magnesium is an important micronutrient found in our daily diet. It helps in many important functions of the body.

According to experts, magnesium ensures that our body’s cells, organs and brain function properly. It also helps in stabilizing our mood, balancing the muscles and nervous system, and strengthening the immune system.

Magnesium also plays an important role in the absorption of vitamin D in the body and its inclusion in the blood.

In which foods is magnesium found?

Green leafy vegetables are a good source of magnesium because it is found in chlorophyll, the pigment that gives plants their green color.

Grains, nuts, and some fruit seeds are also rich in magnesium. Magnesium is also found in limited amounts in some fish, meat, and dairy products.

According to one study, foods such as Brazil nuts, barley flour, brown rice, cashews, spinach, and almonds contain adequate amounts of magnesium. Another study suggests that chia seeds and pumpkin seeds are also good sources of magnesium.

Rebecca McManaman, a nutritionist and spokesperson for the British Dietetic Association, says, “If you include unsalted wheat or barley flour and a variety of legumes, green vegetables and fruit in your diet every day, you will get the necessary amount of magnesium every day.”

Health benefits of magnesium

Consuming adequate amounts of magnesium is beneficial for the body in many ways.

Mental health

Magnesium is important not only for the body but also for regulating brain metabolism and the proper functioning of brain tissue.

A study was conducted on more than 6,000 women over the age of 65. This study found that magnesium from food and supplements can reduce the risk of memory loss.

Experts believe that magnesium can play an important role in keeping the brain healthy as we age.

Mental Health

Magnesium

According to a study, magnesium may help reduce symptoms of anxiety and mild to moderate depression.

Magnesium plays an important role in regulating a key receptor involved in mental health that is linked to anxiety, worry, mood and depression in humans, says Dai, a professor of nutrition and behavior at the University of Leeds.

Helps with better sleep

Our eating habits can affect our sleep in many ways.

A 2022 study review found that getting the body's required amount of magnesium can improve sleep quality.

Metabolic syndrome

Metabolic syndrome refers to a number of health problems that can be linked to type 2 diabetes or your heart health.

An analysis of more than nine thousand people found that people with the highest magnesium intake had a one-third lower risk of metabolic syndrome than those with the lowest magnesium intake.

Heart health

Several studies have shown that maintaining good levels of magnesium in the body has benefits for the heart. For example, one study found that people with the highest intake of magnesium were eight percent less likely to develop high blood pressure than those with the lowest intake.

An analysis of 90,000 female nurses over a 30-year period found that those with the highest intake of magnesium had a 39 percent lower risk of heart attack than those with the lowest intake.

Another study found that getting enough magnesium may reduce the risk of heart disease.

Bone health

Magnesium has also been found to be beneficial for our bone health. Magnesium is involved in the process of bone formation.

Could you be deficient in magnesium?

Professor Lewis Dye says that it is often difficult to detect a magnesium deficiency in the body.

He said that people generally do not get the required or sufficient amount of magnesium in their diet.

A major reason for this is thought to be modern farming and food processing.

"Over the past 60 years, intensive agriculture has significantly depleted soil minerals, including a 30 percent decline in magnesium levels," says Dye.

He also said that the Western diet is high in processed foods, and 80 to 90 percent of magnesium is lost during this processing.

Magnesium deficiency is linked to a number of health problems, such as digestive tract diseases, type 2 diabetes, kidney failure and certain genetic diseases.

Magnesium deficiency can lead to mild inflammation in the body, which is a common cause of many diseases.