Magnesium is one of the key macrominerals that is highly necessary by the human body to retain outstanding bone health and uplift overall health. Right from regulating blood sugar levels, combatting depression to boosting athletic performance, magnesium offers a plethora of health benefits.
It plays a significant role in assisting more than 300 enzymes to carry out various chemical reactions in the body such as building proteins and strong bones, regulating blood pressure, blood sugar and muscle and nerve functions. This key mineral also acts as an electrical conductor that contracts the involved muscles and makes the heart, beat steadily without any glitches.
Getting enough of this vital macronutrient not only strengthens the bones and joints but also helps prevent or treat chronic diseases, including Alzheimer’s disease, Type 2 diabetes, cardiovascular disease, PMS, anxiety and migraine. In the stomach, magnesium helps neutralize stomach acid and promotes peristaltic movement (i.e., it moves stools through the intestine). Several studies also showed that intake of magnesium through food sources or supplements decreased the levels of C-reactive protein (CRP), a marker of inflammation, in people with chronic inflammatory conditions.
Additionally, Magnesium chiefly regulates several neurotransmitters involved in sleep, such as gamma-aminobutyric acid and aids in providing a peaceful night’s sleep.
The Recommended Dietary Allowance of Magnesium (RDA) for adults is 400-420 mg daily for men and 310-320 mg for women. More than half of the magnesium in our body is stored in bones, and the remaining in various soft tissues throughout the body. But, since most of the magnesium consumed through diet is flushed out from the body by means of urine, people often have to depend on supplements to avoid deficiency syndrome.
Low magnesium levels in the body have often been linked to diseases such as osteoporosis, hereditary heart disease, high blood pressure, clogged arteries, diabetes, and stroke. But worry not, much to our respite, Mother Nature has bestowed us with a bountiful supply of vegetables, fruits, legumes, whole grains, nuts, and animal sources that are laden with Magnesium to meet our daily dietary requirements.
Foray through this infographic, to find out about the top food options that are laden with magnesium.