Physicians around the world have always stressed the importance of a balanced diet. Consuming the right proportions of macros and micronutrients contribute to a healthy mind and body. Over the last two decades, more and more people have started focusing on their nutrition to maintain a healthy lifestyle. But most of them only focus on their macros and often neglect the importance of micro-nutrients.
One of the most important micro-nutrients is magnesium — it is required by the body for various important processes. According to the Department of Agriculture, nearly half of Americans have a deficiency of magnesium. Men should get 420 mg daily and women 320 mg, as reported by the Washington Post.
According to Anna Taylor, a dietician at the Cleveland Clinic, magnesium helps in regulating blood pressure, heart rate, and blood sugar. Also, it helps in muscle function and bone strengthening.
A 2016 study suggests that magnesium consumed in the right amount reduces the risk of type 2 diabetes by 13 percent.
As magnesium improves muscle strength, it helps in fighting against injuries and reduces the chances of fracture and muscle injuries. Moreover, it is being studied that magnesium, along with vitamin D, is good for immunity and therapy for those infected with the coronavirus.
The deficiency of the mineral in the body leads to symptoms such as fatigue, weakness, appetite loss, and nausea. Only 1 percent of magnesium is found in the blood. The rest is found in bones or tissues.
There are umpteen numbers of good sources of magnesium like almonds, pumpkin seeds, spinach, kidney beans, oatmeal, and peanuts.
Also, many drugs lead to the deficiency of magnesium in the body. So, it is important that one must pay attention to it. Some drugs like diuretics, bisphosphonates, proton pump inhibitors, and some antibiotics can lead to the deficiency of magnesium in the body, the Washington Post reports.
Also, health experts say that magnesium supplements could possibly raise magnesium-levels beyond the recommended limit, so it’s important to consult a physician before beginning consump magnesium supplements. If you’re still worried about your magnesium intake, turn to natural sources instead.