The body needs a variety of vitamins and micronutrients daily to function optimally. All these can be easily obtained from our food, that's why health experts recommend everyone consume healthy and nutritious things regularly. Due to dietary disturbances, there can be a deficiency of nutrients in the body, which is at risk of many side effects.
Magnesium is one such essential element, which must be included in food rich in it. It is needed to maintain both physical and mental health.
Researchers found that magnesium deficiency also increases the risk of complications of many diseases. Magnesium is important for your brain and body. It has many benefits including for the heart, blood sugar levels, and mood. It is found in foods ranging from leafy greens to nuts, seeds and beans. Let us know why health experts advise everyone to increase the amount of magnesium in the diet and how it can be achieved.
Magnesium deficiency in the body
Health experts point out, adults have about 25 grams of magnesium in their bodies, of which the skeletal system stores 50-60%. The rest is present in the muscles, tissues, and fluids in the body. Magnesium deficiency can cause several health complications. The condition can also cause osteoporosis, mental health problems, digestive problems, and increased blood sugar, apart from nerve-related disorders.
Magnesium is essential for bones
Research has found that along with vitamin D and calcium, it is also necessary to consume magnesium-rich things for bones. Magnesium is also essential for building healthy bones. Research has found that consuming foods containing magnesium may be beneficial in maintaining bone density and reducing the risk of osteoporosis in postmenopausal women. This nutrient helps in regulating the levels of calcium and vitamin D.
Controls diabetes
Research has found that magnesium-rich diets reduce the risk of type-2 diabetes. Magnesium plays an important role in glucose control and insulin metabolism. A 2015 review report published in the World Journal of Diabetes linked magnesium deficiency to insulin resistance.
Another study found that consuming magnesium supplements or supplements can also improve insulin sensitivity.
What to eat for magnesium?
Adult males require 400–420 grams of this nutrient daily while females require 340–360 grams. Many foods contain high levels of magnesium, including nuts and seeds, dark green vegetables, whole grains, and legumes. The required amount of magnesium for the body can also be obtained from avocados, potatoes, bananas, etc. These things must be included in the diet.
(PC: Freepik)
