One of the important benefits of magnesium for the body is to form bone structure. This mineral is produced naturally by the body or can also be obtained from food consumed. If the content in the body is too low, it is recommended to consume this mineral in the form of supplements.
Besides having an important role in bone growth and maintenance, magnesium is also needed by various parts of the body. This compound is important for supporting nerve and muscle performance. Magnesium also helps neutralize stomach acid and launch feces in the intestine, thus helping the process of excretion.
Various Functions of Magnesium for the Body
The amount of magnesium needed by the body depends on gender and age. Generally, adult men need about 400- 420 mg of magnesium / day. While for adult women, magnesium needs that must be met every day ranges from 310-320 mg.
In the body, 60% of magnesium is stored in the bones. The rest is spread in body fluids, muscles, soft tissue and blood.
The benefits of magnesium for the body are fairly diverse, here are a few of them:
Relieves heartburn symptoms
Reducing the risk of colon cancer
Reduces high blood pressure
Reducing the risk of developing diabetes
Play a role in bone formation
Reducing symptoms of premenstrual syndrome
Maintain good heart health
In patients with heartburn, magnesium can help neutralize the acid in the stomach which causes pain and also heartburn.
Another benefit of magnesium for digestion is that it helps to overcome constipation, because magnesium can make impurities in the intestine more easily removed.
Research shows, consumption of foods containing magnesium can reduce the risk of colon cancer. In addition, administration of magnesium is also important in preparing the intestine before undergoing certain medical treatments.
In patients with hypertension, studies show that mangnesium can reduce blood pressure. For pregnant women suffering from hypertension, preeclampsia and eclampsia, your doctor may prescribe magnesium sulfate to reduce the risk of seizures. Magnesium can be given in supplement form or through infusions and injections.
The next benefit of magnesium is being able to reduce the risk of developing diabetes. Therefore, adequate magnesium intake is able to make the hormone insulin work well, so that blood sugar levels remain stable. Research shows that people who consume lots of foods containing magnesium have a lower risk of developing diabetes.
The benefits of magnesium for the body are often associated with bone health. This is because the body needs magnesium to build new bone cells. The benefits of magnesium also play a role in helping vitamin D activation in regulating calcium and phosphate requirements to support growth and bone formation. No wonder adequate magnesium intake can protect bones from bone loss, fractures, and osteoporosis.
The women who experience premenstrual syndrome or premenstrual syndrome (PMS), can get positive benefits from magnesium. This mineral might reduce premenstrual symptoms, such as bloating, stomach cramps, fatigue, and mood changes.
The benefit of magnesium for the heart is that it helps the heart pump blood throughout the body. In addition, adequate magnesium intake can also reduce the risk of developing arithmetic diseases, heart disease, and heart attacks.
Sources of Magnesium Around Us
Although there are many magnesium supplements on the market, consuming this mineral from natural sources is certainly safer. Here are some sources of magnesium from food, which we actually normally consume:
Spinach is a popular vegetable and is rich in nutrients. From a cup of boiled spinach, there are at least 160 mg of magnesium in it.
Chocolate is one of the foods with high magnesium content. In 30 grams of chocolate, it contains about 65 mg of magnesium.
No less high than chocolate, in half a cup of tofu, there are 40 mg of magnesium.
Almonds are a healthy snack and are rich in magnesium. In 25-30 grams of almonds, there are at least about 80 mg of magnesium.
Nuts that also contain magnesium are edamame. From a cup of boiled edamame beans that have been peeled, there is 50 mg of magnesium.
If you prefer taking magnesium supplements, be sure to consult with your doctor first to get the right dose according to your needs and conditions.