Minerals have many benefits for human health and survival. However, many of us do not know much about the benefits of each mineral. The mineral function is very influential to maintain the stability of organ performance. The many lists of minerals, one of which is magnesium. Magnesium including the type of minerals we need in a relatively large amount compared to other kinds of minerals.
Magnesium is included in the list of essential minerals because of its sizeable role. Magnesium deficiency will be fatal to your health. Most of the magnesium is in human bones, while the rest are scattered in the body’s cells such as muscle, organ tissue, and blood cell.
What are the benefits of magnesium?
1. Bone health
The magnesium has such great benefits in bone health. In this case, magnesium helps the process of assimilating calcium for bone formation. Besides, magnesium also helps in the process of activation of vitamin D in the kidney that is useful for strengthening bones. Magnesium also works as an adhesive between the molecules in the bone and make the bones look mighty.
2. Preventing diabetes
Magnesium has a role in the body’s metabolism of carbohydrates and glucose. Dietary menus by adding more magnesium will support a decrease in glucose and stabilize the condition of blood sugar.
3. Healthful digestion
Magnesium helps various enzyme glands in the digestion to produce essential enzymes. Magnesium maximizes digestive function and food absorption process. Magnesium also helps maintain stomach acid stability, suppress gas production in the stomach, and prevent stomach irritation.
4. Overcoming PMS
Magnesium is beneficial to relieve symptoms of Premenstrual Syndrome along with B6. Magnesium will heal muscle tension in the waist and pelvis and help stabilize the peristaltic function of the uterine wall during menstruation.
5. Treating asthma
In modern health methods, there is a magnesium infusion procedure in patients with severe asthma. Magnesium infusion will provide a calming effect on the neck muscles and respiratory system so that loosening the throat wall.
6. Overcome depression
Magnesium gives a calming effect on the body and helps the production of serotonin. This hormone will ease the effects of stress because serotonin will work as a mother to calm her child.
7. Heart health
Research has shown a correlation between coronary heart disease with adequate intake of magnesium. Magnesium will maintain heartbeat stability. In some studies, magnesium infusion is also useful for curing arrhythmia.
8. Lowering blood pressure
Magnesium will help restore the blood composition, overcome the excess sodium, and overcome the excess cholesterol. For a pregnant mother with high blood pressure, the best solution is magnesium intake because it is safer for fetal growth.
9. Overcoming migraine
Studies say that magnesium will suppress muscle and nerve tension in the head area, as well as suppress the strain of blood vessels that make blood circulation to the brain inhibited. Magnesium can also help the brain more tolerant of stress, work pressure, and fatigue from thinking hard.
How can you get magnesium?
It’s not hard to find magnesium because it’s located in almost all vegetables and fiber-rich fruits. Some foods have a sufficient amount of magnesium and are easier for you to consume. One of the most significant sources of magnesium is noni. This fruit is a tropical plant that has a lot of magnesium to meet the needs of the body. Even so, you should pay attention to water intake to suppress the side effect of magnesium.
Green leafy vegetables
Green leafy vegetables with magnesium content are spinach, cabbage, mustard, and turnip greens. Some experts have observed the link between high fiber foods with magnesium, and it is almost certain that all green vegetables contain sufficient quantities of magnesium.
Apart from green leafy vegetables, the sources of food with magnesium are whole grains and nuts. You can see it on pumpkin seed, sesame seed, almond, walnut, cashews, peanut, soybean, kidney bean, and peas.
Fish also has magnesium such as mackerel, pollock, turbot, and tuna. Pollock fish is one species of white flesh fish that live in the deep waters, while turbot is a flat-shaped fish species in shallow waters.
Rice, wheat, and corn are sources of food that have magnesium. Brown rice is high in magnesium in cooked conditions.
Avocados and bananas have a high enough magnesium. Besides avocados and banana, dried figs also contain magnesium. Other fruits are plums, apricot, dates, and raisins.
Another food source that contains magnesium is dark chocolate. You can also add a chocolate drink menu to your daily dish to increase your magnesium intake. The best way to maintain the quality of magnesium in a food source is to consume it in raw or cook it in no time. Avoid cooking the vegetables until they are soft because it will reduce the levels of vitamin and mineral.