Magnesium-Rich Foods: Why Should One Pay Attention to This Essential Nutrient

Magnesium is a vital mineral available in the body that supports over 300 enzyme reactions essential for body functions. Magnesium is also naturally found in foods, supplements and certain medicines such as antacids and laxatives. The body comprises about 25 grams of magnesium, with 50-60% in bones and the rest in soft tissues. Kidneys help to regulate magnesium balance, reducing excretion when levels are low. Despite its importance and natural abundance, many people lack magnesium, which can lead to various health problems.  

Role of magnesium in the body

Magnesium is essential for maintaining overall health and well-being. Here are some of its key roles:

• Muscle function and performance: Magnesium is an important nutrient that controls contractions and muscle relaxation, making it useful to users who undertake several activities, such as athletes. Adequate magnesium intake is valuable for exercise performance and preventing the risk of muscle contractions or cramps.
• Nervous system health: This mineral is very important for the proper functioning of the healthy nervous system. It helps to regulate neurotransmitters, which are the chemicals or messengers that transmit signals in the brain and nerves. This regulation, which involves controlling mood swings and cognitive conditions, is critical for emotional stability.
• Bone density and health: About 60% of the magnesium content is present in the bone. Magnesium plays a role in bone calcification and supports the activities of osteoblasts and osteoclasts, which are cells responsible for bone forming and resorption. The literature supports the view that adequate dietary magnesium significantly reduces the incidence of osteoporosis and increases bone density.
• Regulation of glucose: Magnesium supports glucose metabolism and may lower the risk of type 2 diabetes. Low magnesium levels can worsen insulin resistance, which precedes diabetes.  
• Management of blood pressure: Studies suggest that magnesium may help control high blood pressure and reduce the risk of cardiac disease and stroke.

Common signs of magnesium deficiency

Magnesium deficiency can manifest in various ways, which include:

• Muscle cramps and spams
• Fatigue and weakness
• Nausea and vomiting
• Loss of appetite
• Abnormal heart rhythms
• Numbness and tingling

Magnesium deficiency may also contribute to migraines by affecting neurotransmitter function and blood vessel constriction. Chronic magnesium deficiency may even lead to more serious such as hypertension, type 2 diabetes and osteoporosis. Therefore, one should pay attention to this essential nutrient for overall support and preventing these conditions. Here are some of them

Sources of Magnesium  

Magnesium can be found naturally in several kinds of foods, both plant-based and animal-based.

Plant-based sources

Leafy green vegetables: Some magnesium-rich vegetables include Swiss chard, kale and spinach.

• Nuts and seeds: Magnesium-containing nuts include almonds, cashews, pumpkin seeds and chia seeds.
• Legumes: These include black beans, edamame and lentils.
• Whole grains: These include quinoa, brown rice and oats.

Animal-based sources

• Fish: Salmon and mackerel fish can be conveniently used as sources of magnesium.
• Dairy products: Milk and yoghurt are rich in magnesium.
• Meat: Magnesium is also found in beef, poultry and fish.

Magnesium is safe from food sources as excess amounts are filtered by kidneys. However, it is important to consult a healthcare provider before taking magnesium supplements. As these supplements can cause diarrhoea and cramps, one should avoid them if one suffers from conditions such as heart blocks, kidney failure, bowel obstruction or myasthenia gravis.  

Add magnesium-rich foods to your diet

Nutritious breakfast as a kick start: Include whole grains like oatmeal or a smoothie with spinach and chia seeds.

• Snack on nuts and seeds: Store and consume a mix of almonds, cashews and pumpkin seeds for a convenient magnesium boost.
• Add leafy greens to your meals: Make your bowl healthier by adding spinach or kale to salads, soups and stir-fries.
• Choose whole grains: Prefer brown rice or quinoa over refined grains.
• Include fish in your diet: Consume salmon or mackerel at least twice a week.
• Enjoy dairy products: Include milk or yoghurt in your daily diet for an additional magnesium source.

By making these simple dietary changes, you can ensure that you are getting adequate magnesium to support your overall health and well-being.