Magnesium, though underrated, is one of the most crucial macro minerals for your body. Find out its benefits
Magnesium is one of the seven essential macro minerals required for a healthy body. Along with calcium and zinc, it is an important micro-mineral responsible for around 300 biochemical reactions in the human body. Considered to be the original chill pill, its deficiency can cause psychiatric mess and osteoporosis.
Why it matters
If you've lost your appetite, suffer from frequent headaches and nausea, feel fatigued and get muscle pain and cramps, it may be an early sign of magnesium deficiency in your body. If these symptoms are left untreated for long, it may lead to serious complications, like numbness and tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms and coronary spasms. These symptoms may be experienced in general in our daily life, but if it has been there for quite some time, you need to get yourself checked.
Calcium needs backing
Apart from the above mentioned hazards, healthy bones and teeth need magnesium in good amounts. Magnesium deficiency directly harms the skeletal system. Multiple studies have suggested that calcium, buoyed by magnesium enhances bone mineral density. A low magnesium intake, therefore, has been widely associated with osteoporosis, especially in women.
Avoid psychiatric mess
Experts say stress robs the body of magnesium; they also maintain that it's the lack of this micronutrient that spirals one's mood out of control. In short, the lack of this wonder mineral can make your biochemical reactions go haywire. It can well be the reason for anxiety, depression, hypertension, migraine, insomnia and psychiatric mess!
What to eat
Foods rich in fibre are generally rich in magnesium. Some of the best sources of magnesium are dry fruits such as cashewnuts and almonds; wholegrains like wheat, brown rice, and oats; legumes such as black beans, black-eyed peas, kidney beans; green leafy vegetables, broccoli, banana and squash; seeds like sunflower and sesame; fresh water fish; dairy products, yogurt, meat, chocolates and coffee. Water, with a high mineral content, or 'hard' water, is also a source of magnesium. Munching dry fruits as fillers between meals, having a banana, broccoli or butter milk as a snack will ensure that your requirements for magnesium are met for the day.
For any healthy adult body, 320 mg-420 mg of magnesium is needed daily. For a female adult it's between 320-360 mg, and for a male, 400-420 mg is recommended. Taking magnesium supplements alone won't help. Include magnesium-rich foods in your diet too
Magnesium is one of the seven essential macro minerals required for a healthy body. Along with calcium and zinc, it is an important micro-mineral responsible for around 300 biochemical reactions in the human body. Considered to be the original chill pill, its deficiency can cause psychiatric mess and osteoporosis.
Why it matters
If you've lost your appetite, suffer from frequent headaches and nausea, feel fatigued and get muscle pain and cramps, it may be an early sign of magnesium deficiency in your body. If these symptoms are left untreated for long, it may lead to serious complications, like numbness and tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms and coronary spasms. These symptoms may be experienced in general in our daily life, but if it has been there for quite some time, you need to get yourself checked.
Calcium needs backing
Apart from the above mentioned hazards, healthy bones and teeth need magnesium in good amounts. Magnesium deficiency directly harms the skeletal system. Multiple studies have suggested that calcium, buoyed by magnesium enhances bone mineral density. A low magnesium intake, therefore, has been widely associated with osteoporosis, especially in women.
Avoid psychiatric mess
Experts say stress robs the body of magnesium; they also maintain that it's the lack of this micronutrient that spirals one's mood out of control. In short, the lack of this wonder mineral can make your biochemical reactions go haywire. It can well be the reason for anxiety, depression, hypertension, migraine, insomnia and psychiatric mess!
What to eat
Foods rich in fibre are generally rich in magnesium. Some of the best sources of magnesium are dry fruits such as cashewnuts and almonds; wholegrains like wheat, brown rice, and oats; legumes such as black beans, black-eyed peas, kidney beans; green leafy vegetables, broccoli, banana and squash; seeds like sunflower and sesame; fresh water fish; dairy products, yogurt, meat, chocolates and coffee. Water, with a high mineral content, or 'hard' water, is also a source of magnesium. Munching dry fruits as fillers between meals, having a banana, broccoli or butter milk as a snack will ensure that your requirements for magnesium are met for the day.
For any healthy adult body, 320 mg-420 mg of magnesium is needed daily. For a female adult it's between 320-360 mg, and for a male, 400-420 mg is recommended. Taking magnesium supplements alone won't help. Include magnesium-rich foods in your diet too
Source : Times of India
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