Human body is an exceptionally mind boggling structure. It depends on different internal and external influences. We inhale, eat and rest. In spite of the fact that these activities happen totally unknowingly, they are in any case essential. But substances like magnesium are also important and contribute to our health and success to a great extent. Magnesium is viewed as the “Elite Performance Mineral For Metabolism“. Without this mineral, various essential cycles in the body would not work. Over all the muscles need magnesium. The mineral is likewise vital for the bones and the electrolyte balance. However, the human sensory system can’t manage without magnesium either. That is the reason a fair magnesium balance is a significant essential for our well-being. In any case, we can’t deliver the mineral ourselves. Thus, a decent eating regimen must guarantee an adequate flexibly of magnesium. In this regard, we accomplish something useful for our body, particularly with pulses, nuts and wholemeal items. A regular corresponding Nutrition is adequate to cover every day needs.

Magnesium – Routine Need ! In Any Event, For Me 

Our body needs a lot of magnesium in some cases. For example, for those who are involved in sports, more of the mineral is required for high muscle efficiency. At the same time, strong sweating contributes to increased losses. But you can make sure you have a good supply of magnesium if you don’t want to cramp your calves. In any case, only with an optimal supply of magnesium ensures top sporting results possibly. Expecting and nursing mothers should also have enough for themselves and their children. Senior citizens come under another dangerous category. They also eat too little food and therefore too little essential nutrients, because of chewing and swallowing issues and because the body requires less calories. Moreover, the synthesis of magnesium is also affected by illnesses and treatment.

Magnesium – For Diabetes And Cardiovascular Disorders

Chinese researchers have recently found, in an assessment of 40 worldwide trials, that increased magnesium intake decreases the risk of stroke, heart failure and type 2 diabetes. Explanation: Around 90 per cent of diabetes is accounted for by type 2 diabetes. The disorder has been referred to as adult onset diabetes for a long time. However, in the meantime, more and more young individuals are becoming ill with it.

Overweight and lack of exercise are often encouraged by lifestyle routine. Furthermore, a genetic factor is insulin resistance. Magnesium helps the body make use of the sugar in the blood. Magnesium deficiency also contributes to the dreaded resistance to insulin.

Magnesium – Increasing Need For Human Body

Adolescents and adults, aged 15 and over need 300-400 milligrams of magnesium a day on average. A high dose intake of the mineral in the short term is not acceptable, as the intestine can only absorb a small amount. An overdose can lead to diarrhoea in rare cases. One should pay attention to a healthy diet and a healthy lifestyle for a balanced magnesium absorption.

Taking additional dietary supplements may also be advisable. However, the medicinal consumption of magnesium with the aid of over the counter drugs is used when there is a magnesium deficiency. Please speak to your doctor beforehand in such situations.

Magnesium – Symptoms Of Deficiency

Early indications of magnesium deficiency may have :

  • Nausea
  • Vomiting
  • Loss Of Appetite
  • Fatigue
  • Weakness

As deficiency progresses, individuals may experience :

  • Lower calcium levels in the blood, known as Hypocalcemia
  • Lower potassium levels in the blood called Hypokalemia
  • Numbness and tingling in the extremities
  • Cramps and muscle contractions
  • Seizures
  • Personality changes
  • Abnormal heart rhythms
  • Coronary spasms

Prolonged deficiency of magnesium can have a detrimental effect on the long-term health of a person and increase the risk of chronic diseases, including:

  • Heart Disease
  • High Blood Pressure
  • Type 2 Diabetes
  • Osteoporosis

To ascertain the cause, anyone who encounters any of the above symptoms should see a doctor for advice.

Magnesium – Daily Recommendation

As shown in the table below the Recommended Daily Allowance (RDA) or Adequate Intake (AI) for men and women in the United States.

Age

Male

Female

Pregnancy

Lactation

Birth to 6 months

30 mg*

30 mg*

7 – 12 months

75 mg*

75 mg*

1 – 3 years

80 mg

80 mg

4 – 8 years

130 mg

130 mg

9 – 13 years

240 mg

240 mg

14 – 18 years

410 mg

360 mg

400 mg

360 mg

19 – 30 years

400 mg

310 mg

350 mg

310 mg

31 – 50 years

420 mg

320 mg

360 mg

320 mg

51+ years

420 mg

320 mg

 

Magnesium Rich Food Content in (mg/100gm)

Grain Products And
Nuts

  • Rice Unpeeled (157)
  • Wholemeal Noodles (130)
  • Pine nuts (270)

Fruit And Vegetables

  • Kohlrabi (43)
  • Peas (33)
  • Spinach (58)

Meat And Fish

  • Saithe (57)
  • Pikeperch (50)
  • Chicken (37)

Sausage And Cheese

  • Tilsiter (40)
  • Emmental (35)
  • Rural hunter, salami (45)
 

Sweets

  • Marzipan (120)
  • Dark chocolate (133)
  • Milk chocolate (86)
 

Some Of Best Sources

  • Almonds (270)
  • Pumpkin seeds (262)
  • Dark chocolate (176)
  • Peanuts (168)
  • Popcorn (151)

The Bottom Line

 
  • A common health concern is magnesium deficiency.
  • If the magnesium levels become severely low, the signs of magnesium deficiency are typically subtle.
  • Fatigue, muscle cramps, behavioural issues, irregular heartbeat and osteoporosis can be caused by magnesium deficiency.
  • Your suspicions can be verified with a simple blood test, if you suspect, you might have a magnesium deficiency.
  • To rule out other potential health conditions, you can chat with your doctor.
  • Whatever the situation, aim to eat plenty of whole foods rich in magnesium on a regular basis, such as nuts, seeds, grains or beans.
  • These foods are also abundant in other nutrients that are healthy. Not only does the use of them in your diet reduce the risk of magnesium deficiency, but it also enhances the overall health.
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