The body needs many types of vitamins and micronutrients daily to keep working better. All these can be easily obtained from our food, that is why health experts recommend all people to consume healthy and nutritious things regularly. Dietary disturbances can cause a nutrient deficiency in the body, which is at risk of many types of side effects.
Magnesium is one such very essential element from which rich things must be included in food. It is required in keeping both physical and mental health better.
The researchers found that many diseases are also at risk of growing complications due to magnesium deficiency. Magnesium is important for your brain and body. It has many benefits including 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 recommend everyone to increase the number of magnesium things in their diet and how can it be achieved.
Decrease of magnesium in the body
Health experts say, adults have about 25 grams of magnesium in the body, of which 50–60% of the skeletal system stores. The rest is present in fluids in muscles, tissues, and physical. Lack of magnesium can cause many health complications. This condition can also cause bone weakness, mental health problems, digestion problems, and an increase in blood sugar.
Magnesium is essential for bones
Research has found that it is necessary to consume vitamin D and calcium as well as magnesium items for bones. Magnesium is also necessary for the manufacture of healthy bones. The research found that the consumption of magnesium items may be beneficial in keeping the density of bones correct in women after menopause and reducing the risk of osteoporosis. This nutrient helps in regulating the levels of calcium and vitamin D.
Controls diabetes
In research, diets with magnesium have been found to reduce the risk of type-2 diabetes. Magnesium plays an important role in glucose control and insulin metabolism. The review report published in the World Journal of Diabetes in 2015 has seen insulin resistance to magnesium deficiency.
Another study found that the intake of magnesium items or supplements can also improve insulin sensitivity.
What are the things to consume for magnesium?
Adult men require 400-420 grams daily while women require this nutrient in the amount of 340-360 grams. Many foods contain high levels of magnesium, including nuts and seeds, deep green vegetables, whole grains, and legumes. Avocados, potatoes, bananas, etc. can also be obtained the required amount of magnesium for the body. These things must be included in the diet.
(PC: Freepik)
