Magnesium plays an extremely important role in the body. Here are the health benefits of magnesium daily needs and which foods are the richest in magnesium.
Magnesium deficiency is associated with numerous health problems, including anxiety, muscle cramps, high blood pressure, migraines, as well as diabetes and cardiovascular disease. Some modern researching indicate that thanks to modern unnatural diet deficiency of magnesium has become almost a general feature.
Here are the benefits of sufficient intake of magnesium.
Reduces the risk of diabetes. The new findings suggest that magnesium regulates glucose metabolism. One study found that increasing magnesium intake of 100mg per day reduced the risk of developing type 2 diabetes by 15%
Reduces the risk of stroke and heart attack. One study found that increased intake of magnesium may reduce the risk of stroke by 8%. Another study found that people who ate foods rich in magnesium had a 38% lower risk of heart attack compared to those who did not.
It reduces the pain of fibromyalgia. One study found that increased intake of magnesium reduces pain and sensitivity in patients with fibromyalgia (pain in the muscles and bones of unknown origin accompanied by fatigue).
It relieves migraine. Magnesium deficiency is associated with migraine headache. Studies have shown that taking supplements, magnesium 300 mg twice daily reduces the frequency and intensity of migraine headaches.
Contributing to the alleviation of osteoporosis. Magnesium participates in building and maintaining bone health. One study found that taking supplements of magnesium may reduce the symptoms of osteoporosis.
How much magnesium do we need?
Our magnesium requirements vary by age and gender. General uzevđi, as we grow older, we need more magnesium. Men between 19 and 30 years need 400 mg of magnesium a day, while women of the same age need 310 mg. Men older than 31 years need 420 mg of magnesium a day, while women of this age 320 mg a day.
And finally, here’s 10 richest natural sources of magnesium:
Spinach: 1 cup contains 157 mg
Chard: 1 cup contains 154 mg
Pumpkin seeds: 1 cup contains 92 mg
Yogurt or Kefir: 1 cup contains 50 mg
Almonds: 30 g contains 80 mg
Beans: 1 cup contains 120 mg
Avocado: medium size contains 58 mg
Figs: 1 cup contains 100 mg
Dark chocolate: 1 cube contains 95 mg
Banana: 1 medium containing 32 mg