magnesium
Magnesium is available naturally in many types of food, and it may be available in the form of food supplements, and it is stored in the tissues of the body, and it occupies the fourth rank among the most abundant minerals in the human body; The quantities of it in the body are estimated at 25 grams, bearing in mind that approximately 50-60% of it is stored in the skeletal system, while the rest is distributed among muscles, soft tissues, and fluids, and it is considered an important element that enters into the interactions of more than 300 enzymes in the body. Metabolic processes, synthesis of fatty acids, proteins, and transmission of nerve messages
Symptoms of magnesium deficiency:
1- Muscle spasm
2-seizures
3-muscle weakness
4- High blood pressure
5- Insomnia
6- Osteoporosis
7- Irregular heartbeat
The benefits of magnesium
Magnesium provides many health benefits to the body.
Such as:
Promoting bone health: It was found that adequate magnesium intake reduces the risk of osteoporosis in postmenopausal women, promotes bone building, and increases bone density. It helps to deposit calcium in the bones, and also contributes to the activation of vitamin D in the kidneys.
Contribute to calcium metabolism: a lack of magnesium may negatively affect the body if it increases its intake of calcium, which increases the risk of kidney stones.
Preserving the health of the heart muscle: one study found that people who consume a higher percentage of magnesium are less likely to develop coronary artery calcification by 58%, and calcification of the abdominal artery by 34%, and magnesium contributes to the treatment of heart failure and arrhythmias. heart system, and adequate intake reduces the risk of high blood pressure, and improves body fat.
Reducing the symptoms of premenstrual syndrome: (in English: Premenstrual syndrome) such as bloating, insomnia, and swollen legs, if magnesium is taken along with sources of vitamin B6.
Contribute to the secretion of the hormone insulin: Magnesium plays an important role in transporting glucose through the bloodstream, and secreting the hormone insulin, which helps regulate blood sugar levels.
Reducing constipation: Magnesium has a laxative effect when taken orally.
Reducing symptoms associated with heartburn: especially if it is taken orally, and many types of it can be used, but magnesium hydroxide is considered the fastest acting.
Natural sources of magnesium:
Vegetables, especially green leafy vegetables, legumes, nuts, seeds, whole grains and cereal products (such as whole wheat bread). These foods are part of a healthy, varied and balanced diet.