Minerals are vital as they help in maintaining a normal structure and strong bones.However, not all minerals help us in the formation of a good bone structure. That is why we focus ongood bones structure usingmagnesium minerals.
Magnesium is among the most essential minerals in the body. It helps in keeping the body healthy and gives it a good bonne structure. You can get magnesium minerals from a certain food diet, orby takingthe magnesium supplement. This is especially true when you have low magnesium content in the body, which can lead to a bad health condition. Diseases associated with a low level of magnesium mineral include diabetes, high blood pressure, stroke, clogged arteries, osteoporosis, and heart diseases.
To remember foods rich in magnesium minerals, you have to always think about fiber. Food rich in fiber isthe best source of magnesium minerals; hence,the higher the content of fiber, the higher the magnesium. Moreover, here are the best food diets for magnesium minerals,
- nuts, and seeds, especially almonds.
- whole grains.
- Vegetablessuch asbroccoli.
- Green leafy vegetable.
- Dairy products.
Health Benefits of Magnesium
Having a sufficient quantity of magnesium in the body helps it function well. However, it’s quite hard to get the required quantity of magnesium minerals from the normal diet. You can, therefore, take a supplement asthe best option to top up your magnesium efficiency. Magnesium supplement has great benefits to our health. Below are a fewhealth benefits that you get from taking magnesium in the right dosage.
It Reduces the High Blood Pressure Symptoms
Research shows that taking amagnesium supplement can help in reducing the level of blood pressure; hence reducing the risks of getting high blood pressure.
Quite often, we get depressed without knowing what may be the cause. Studies show that when one has a low level of magnesium mineral in the body, they may experience depression. Taking food rich in magnesium or magnesium supplement can help to control the condition. Toreverse the situation, you should take 450mg of the supplement daily combined with the anti-depressants. This will help to improve the symptoms of depression. Those withmoderate or mild symptoms shouldtake 248mg of magnesium supplement daily to help in improving the symptoms. However, more studies are needed to prove the effects of magnesium against depressionbecause the research was not blinded, and was known to the participants that they were given the mineral.
Helps in Controlling Blood Glucose
Magnesium mineral is also crucial in the regulation ofboth insulin and blood glucose metabolism. Many patients with type 2 diabetes, a condition that ismostlyimpacted by blood glucose, may be affected by magnesium deficiency. Blood sugar increases because a lot of magnesium mineral is lost through urine.
Studies show that taking magnesium minerals orsupplements helps in strengthening insulin resistance. Insulin resistance is a metabolic condition that occurs when the cells fail to respond to insulin. Insulin enhances the regulation of the level of blood sugar. Therefore, increasing the level of magnesium in the body improves insulin resistance hence better blood sugar level, which isbeneficial to people with type 2 diabetes.
Magnesium Mineral Helps in Preventing Heart Diseases
When the level of magnesium is very low, one is likely to suffer from heart disease. This is because the quantity of magnesium in the body impacts otherfactors that cause heart disorders. Such factors include blood pressure and blood glucose. Taking magnesium or magnesium supplements will reduce the risk of getting heart diseases as theylower the level of cholesterol, blood sugar, and blood pressure.
Migraine is when you experience a recurring severe headache, and is linked to magnesium deficiency. Studies show that taking a food diet containing magnesium mineral or magnesium supplement will help reduce migraine attacks.
Magnesium Mineral and Magnesium Supplement Dosage
Magnesium minerals can be found in water or food diets, but you need to take a certain amount to give the best health benefits. Those with severe magnesium deficit will require magnesium supplements for a more efficient effect. If you want to take a diet with a high level of magnesium, then consider foods such aslegumes, grains, seeds, and nuts. However, theright dosage to take should not exceed 320 to 360mg daily for women. Men should take a little bit higher amount, preferablybetween 400 to 420mg daily. When the deficit is intense, you can’t achieve the required level through diet. In this case, you will take a magnesium supplement.
Magnesium supplements come from various brands, and some of them are very powerful. However, depending on the brand, you are only recommended to take 200 to 400mg each day. The medical institute suggests the highest amount taken daily is 350 mg, and you will never experience any side effects. However, if your magnesium level is very low, you will need to increase your dosage above the recommended dosage to benefits from its effectiveness.You can also combine magnesium supplements with mineralsto give the best results.
The Bottom Line
Magnesium is among the most essential minerals needed by the body for its growth and strength. It helps in keeping the body healthy against infection and attain a good bonne structure. You can get magnesium minerals from a certain food diet or through taking magnesium supplements. However, magnesium supplements are only recommended when you have a very low magnesium content in the body, which cannot be balanced through diet.
To remember the best food rich in magnesium minerals, you have to start with fiber-rich diets as they are the best sources of magnesium minerals. This means the higher thefiber content, the higher the magnesium. Other foods that contain adequate magnesium include nuts and seeds, whole grains squash, vegetables, legumes, green leafy vegetables, and coffee.
Diseases associated with a low magnesium level include diabetes, high blood pressure, stroke, clogged arteries, osteoporosis, and heart diseases. Therefore, eating food rich in magnesium or taking magnesium supplements in the right dosage helps to reverse such conditions and maintain a healthy body. However, the right dosage depends on your age, gender, and level of deficiency.