“To know is to know that you know nothing. That is the meaning of true knowledge,” Socrates.
These words from the 4th-century Greek philosopher Socrates sound paradoxical but still ring true. In plain language, this quote means: One should always keep an open mind to learn something new. Thus and so, it is worth a try to learn about our body metabolism and what works best to maintain the normal functioning of our organisms and delicate health.
Among seven macro-minerals, such as calcium, phosphorus, sodium, potassium, chloride, and sulfur, magnesium, too, stands indispensable to sustaining a healthy body. Surprising, as it is, your body needs all the above seven nutrients in larger quantities than micro-minerals like zinc and iron. So how does magnesium work?
Adequate magnesium supports and regulates our muscles and nerve function and produces energy in our bodies. It also conducts respectable levels of minerals in our bodies, such as calcium, potassium, and zinc. The heart, muscles, and kidneys all need magnesium to function smoothly. Among a horde of benefits of magnesium, some include:
- It invites healthy blood sugar regulation and supports restorative blood pressure levels.
- It improves insulin sensitivity and helps stabilize blood sugar levels in type-2 diabetics.
- It maintains blood pressure levels, bolstering overall cardiovascular health.
- It helps alleviate stress, anxiety, and depression
- It helps reduce headaches and migraine.
- It improves sleep disorders.
- It helps manage and prevent Alzheimer's disease in elders
- Produces protein in our bodies and sustains our DNA
- Nourishes heart muscle, kidneys and lowers the risk of stroke
- Strengthens our immune system and bone health
Low magnesium levels usually don’t show symptoms, but drastically low levels can hike the risk of elevated blood pressure, heart disease, type 2 diabetes, and even osteoporosis. Further, low magnesium levels over time can lead to low calcium and potassium levels, which are equally essential for our body.
The recommended daily magnesium value requirement for our body fluctuates from 75mg per day for infants to 220mg for children and 240mg for youngsters, followed by a higher requirement of 400 to 420mg for adults and middle-aged to older people. Whoa! Doesn't that sound like a helluva lot of magnesium?
When we talk about magnesium, we assume we are dealing with supplements—pop up a pill and forget it; as simple as that.
Hang on! You have got it all wrong. No pills. You will be surprised to know we can get enough magnesium from our food sources. In the event of magnesium deficiency, which can lead to various health complications, a doctor may recommend magnesium supplements if a person cannot get his daily requirement from a regular diet.
Generally speaking, fiber-dense foods are good sources of magnesium. Let’s take a little time to browse the dietary sources of magnesium.
- Pumpkin seeds, 30g — 156mg
- Chia seeds, 30g — 111mg
- Almonds, 30g — 80mg
- Spinach, boiled, ½ cup — 78mg
- Cashews, 30g — 74mg
- Peanuts, ¼ cup — 63mg
- Soymilk, 1 cup — 61mg
- Rolled oats, cooked in unsalted water, 100g — 29mg
- Bread, whole wheat, two slices — 46mg
- Avocado, cubed, 1 cup — 44mg
- Rice, brown, cooked, ½ cup — 42mg
- Milk, 1 cup — 24mg
Source: www.healthdiet.gov.au
Besides, all kinds of green leafy vegetables, carrots, broccoli, bananas, peanut butter, yogurt, legumes, dark chocolates, fatty fish, chicken breasts, tofu, kidney beans, and potato also serve as a good source of magnesium; no need to sweat about an overdose of magnesium through food. Our metabolism gets rid of excess magnesium through urine. No kidding!
Magnesium deficiency issues are sporadic in healthy people; nevertheless, a prolonged poor diet can precipitate it, usually in older adults or those with an underlying illness such as type-2 diabetes, from digestive disorders or Crohn's and Celiac diseases.
Magnesium supplements may intervene if a person is on prescription medication, including antibiotics. It's always advisable to take the supplement, readily available over the counter, subject to a doctor’s recommendation.
Caveat: A high dose of magnesium from supplements can lead to gastrointestinal problems like diarrhea, nausea, or cramps, and in severe cases, may result in kidney problems, low blood pressure, urine retention, depression, loss of the central nervous system, cardiac arrest and more than that, even death. Kidney-disorder patients should not take magnesium supplements unless their healthcare providers prescribe them.
To that end, let's tailgate the paradigm shift; try to tweak your daily meals to accommodate profuse magnesium-loaded food—no need to run after supplements.
“He who has health has hope and he who has hope has everything.” (Arabian proverb)
Disclaimer: The views expressed in the above text are solely research-based, not medical advice; the author solicits readers’ discretion and cross-reference. Consult a doctor before going for supplements.
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