Magnesium is a mineral that is classified in the group of macro elements. And if it is not highlighted as the second macro, magnesium participates in about 300 biochemical processes that occur in the body.
Where there is magnesium?
Approximately one half of the stock of this mineral is found in the bones. Therefore cells that makes up the organs and other tissues maintaining balance, in addition to small amounts, which is located in the blood. As well as calcium and phosphorus, this mineral is required for proper development and preservation of the skeletal system. In fact, it is crucial to the body’s ability to absorb calcium and it also helps regulate calcium levels.
This mineral is very important for hart. It helps to regulate the heart rate and reduces the risk of Arrhythmia. It also aids in reduced in blood pressure. And thus reduce the risk of heart disease. Studies show that magnesium’s ability to lower cholesterol levels.
Magnesium roles in the metabolism
- It has an important role in the metabolism of carbohydrates. Involved in the process of creating insulin and the way he behaves. His role, when it comes to diabetes, is still under consideration. There is a link between diabetes and a lack of this mineral.
- It helps to keep the pH value at an appropriate level by controlling the amount of acid in the blood.
- It helps to relax muscles and also helps to relax the mind. This mineral controls and muscle tension, irritability and even headaches and migraines.
Without this mineral, the body will not be able to produce serotonin, a neurotransmitter. If you are looking for a natural way to help you control hyperactivity, post traumatic stress disorder or anxiety. You will benefit if you provide your body sufficient amounts of this multi-purpose mineral.
The recommended dose
For adult men, the recommended is 350 mg of it per day. Women should get 280 mg per day. Therefore, pregnant women should increase their magnesium intake to 300 mg a day.
Sources of magnesium
Dark green vegetables such as spinach, kale, broccoli and avocados are good sources of this element. Whole grains, legumes, black beans, brown rice, lentils, almonds, peanut butter, bananas, wheat bran and bran flakes, dried figs, crab and sardines are also good sources of this element. A certain amount of it, is in the drinking a water. Therefore, by definition hard water contains a great amount of magnesium. If the service area where you live you have hard water, take advantage of it.
Lack of magnesium
The first signs of deficiency include nausea, vomiting, loss of appetite, fatigue and a feeling of weakness. In persons where the deficiency to a greater extent may appear irregular heartbeat, heart spasms, changes in personality, stiffness and muscle spasms. Caused by a lack of calcium and phosphorus in the blood.
Finally, as we have already mentioned the lack of this mineral can cause heart disease, diabetes and osteoporosis.