Contents:
- Medical Video: 9 Reasons You Should Take Magnesium & Magnesium-Rich Foods
- Various benefits of magnesium for body health
- 1. Maintaining bone health
- 2. Maintain heart health
- 3. Good for people with diabetes
- 4. Cure headaches
- 5. Prevent and help overcome stress
- 6. Improve body fitness
- What foods contain magnesium?
- How much magnesium should I consume in one day?
Medical Video: 9 Reasons You Should Take Magnesium & Magnesium-Rich Foods
Maybe you are familiar with the name magnesium. But, do you know what the benefits of magnesium actually are, and how much food does magnesium consume you every day?
Various benefits of magnesium for body health
Magnesium is one of the important minerals that the body needs. Magnesium plays a role in more than 300 biological processes that occur in the body, including digestion, communication between nerve cells, to the movement of muscles.
Because of the importance of magnesium function, human skeletons can store up to 60 percent of magnesium needs while the rest is storedin muscle tissue, soft tissue, to blood cells.
So, what are the benefits of magnesium for body health?
1. Maintaining bone health
The main function of magnesium is for bone health. Magnesium helps to absorb calcium and vitamin D in the body. Both of these vitamins and minerals are nutrients that make your bones strong and dense. Magnesium deficiency risks making fragile bones even trigger osteoporosis.
2. Maintain heart health
Another function of magnesium is to prevent various disorders of heart function. Eating the right amount of magnesium is proven to prevent you from blocking blood vessels and high blood pressure which is usually the cause of heart attacks, heart failure, and stroke.
3. Good for people with diabetes
For people who have diabetes, the intake of foods high in magnesium is beneficial fordigest and process carbohydrates in the body. How well the body processes carbohydrate food certainly influences blood sugar levels.
Some studies say that consumption of foods high in magnesium can maximize the work of the hormone insulin - a hormone responsible for regulating blood sugar levels.
4. Cure headaches
Although only proven in small-scale research, magnesium has been shown to overcome the symptoms of headaches. Experts believe that people who have enough magnesium tend to be less likely to get migraines or headaches than those who are deficient in magnesium.
5. Prevent and help overcome stress
Another benefit of magnesium is that it can help you deal with stress and depression. Magnesium has a role in brain function that regulates mood. In some studies it was found that people who lack magnesium, will be more susceptible to stress and depression than those who have enough magnesium. This substance can make the interaction between your nerve cells more optimal, so that the management of stress from the body gets better.
6. Improve body fitness
In fact, magnesium also affects body fitness, which improves your exercise performance. These mineral substances are proven to make the energy formation process better, which makes managing energy when exercising much more effective. Simply put, with sufficient magnesium intake, you can exercise with high energy without easily feeling tired.
In addition, magnesium also prevents excessive formation of lactic acid, which usually causes cramps during exercise.
What foods contain magnesium?
With so many benefits of magnesium for the body, you must meet their needs every day. There are many sources of magnesium that you can consume, namely:
- Avocado
- Banana
- Dark green leafy vegetables, like spinach, broccoli, and mustard greens
- Nuts
- Soybeans
- Whole wheat seeds
- Some types of fish, like salmon
- Milk and dairy products
How much magnesium should I consume in one day?
The need for magnesium certainly varies for each person, depending on the condition of your body and your age. If you are experiencing an infection, it is likely that you need more magnesium. However, the following is the number of average magnesium requirements per day in accordance with the recommendations of the Ministry of Health:
Children
- 0-6 months: 300 mg
- 7-11 months: 55 mg
- 1-3 years: 60 mg
- 4-6 years: 95 mg
- 7-9 years: 120 mg
Man
- 10-12 years: 150 mg
- 13-15 years: 200 mg
- 16-18 years: 250 mg
- More than 19 years: 350 mg
Women
- 10-12 years: 155 mg
- 13-15 years: 200 mg
- 16-18 years: 220 mg
- More than 19 years: 320 mg
A study states that when exercising, you need 10-20 percent more magnesium than normal conditions.
