Benefits and Drawbacks: Magnesium

 

Magnesium is an important mineral, playing a role in over 300 enzyme reactions in the human body. Its many functions include helping with muscle and nerve function, regulating blood pressure, and supporting the immune system.

Benefits

Magnesium is one of seven essential macrominerals. These macrominerals are minerals that people need to consume in relatively large amounts — at least 100 milligrams (mg) per day. Microminerals, such as iron and zinc, are just as important, though people need them in smaller amounts.

Magnesium is vital for many bodily functions. Getting enough of this mineral can help prevent or treat chronic diseases, includingTrusted Source Alzheimer’s disease, type 2 diabetes, cardiovascular disease, and migraine.

Magnesium enriched food

Magnesium is an extremely important mineral.

It’s involved in hundreds of chemical reactions in your body and helps you maintain good health, but many people don’t reach the reference daily intake (RDI) of 400 mg (1Trusted Source).

Yet, you can easily meet your daily needs by eating foods high in magnesium.

Foods high with magnesium are : Dark Chocolate , Avocados ,Nuts , Legumes , Tofu , Seeds , Whole Grains , Some Fatty Fish , Bananas , Leafy Greens .

Fruits are high in fiber and are also a very good source of potassium in addition to magnesium.

Below are the top 10 fruits highest in magnesium.

Fruits high in magnesium include dried figs, avocados, guavas, bananas, kiwi fruit, papayas, blackberries, raspberries, cantaloupes, and grapefruit. The daily value (%DV) for magnesium 420mg per day.

In general, to provide magnesium to your body, the National Institutes of Health recommends looking for vegetarian foods packed with dietary fiber, including:

  • Almonds
  • Avocados
  • Black beans
  • Bran cereal
  • Brown rice
  • Cashews
  • Cereal (shredded wheat)
  • Edamame
  • Kidney beans
  • Oatmeal
  • Peanut butter
  • Peanuts
  • Potatoes with skin
  • Pumpkin
  • Raisins
  • Soy milk
  • Spinach
  • Whole-grain bread
  • Yogurt

Drawbacks

An overdose of magnesium through dietary sources is unlikely because the body will eliminate any excess magnesium from food through urine.

However, a high intake of magnesium from supplements can lead to gastrointestinal problems, such as diarrhea, nausea, or cramping.

Very large doses can cause kidney problems, low blood pressure, urine retention, nausea and vomiting, depression, lethargy, a loss of central nervous system (CNS) control, cardiac arrest, and possibly death.

People with a kidney disorder should not take magnesium supplements unless their doctor advises that they do so.

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