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Magnesium for fatigue and the proper functioning of the nervous, bone and muscular system

The magnesium , Mg is an essential mineral that helps us maintain good health . It must be incorporated through food into a balanced diet adapted to our nutritional needs.

To give you an idea of ​​how important this mineral is, say that it participates in more than 300 functions throughout our body.

Magnesium is stored mainly in the bones and later in the muscles.

We are going to see what magnesium is good for and what it is for, what are the foods rich in magnesium , what happens when there is a lack or deficiency of magnesium and what factors can affect when it comes to causing malabsorption of magnesium.

If you like to take care of yourself and eat a healthy diet, I also recommend reading other articles on healthy eating .

Properties and benefits of magnesium

  • Regulates the levels of vitamin D, calcium and potassium in our body
  • Helps reduce high blood pressure or hypertension
  • Stimulates liver functions
  • Participates in protein synthesis
  • Magnesium reduces fatigue and tiredness
  • Participates in the development of cognitive functions
  • It is necessary to synthesize hormones
  • Helps regulate body temperature
  • Promotes relaxation
  • Regulates electrolyte balance
  • It favors the correct functioning of our metabolism
  • Magnesium prevents blood clotting
  • Relieves symptoms of PMS
  • Participates in gastrointestinal functions
  • Increases the production of leukocytes
  • Maintains the proper functioning of the kidneys
  • Reduces the possibility of suffering from cardiovascular diseases
  • Improves gout or uric acid
  • It is beneficial for asthma cases
  • Makes our muscles work properly
  • Magnesium can help prevent the onset of type II diabetes
  • Take care of our bone system, preventing the appearance of diseases such as osteoporosis
  • Magnesium helps fight the appearance of migraines
  • Improves cases of osteoarthritis
  • You can take a bath with magnesium salts to improve muscle, joint, bone pain or when you are exhausted.
  • Vitamins B6, C and D and minerals such as calcium or phosphorus enhance the action of magnesium.
  • Magnesium deficiency can cause arrhythmias, fatigue, bone and tooth problems, kidney problems, migraines, metabolic and behavioral changes, insomnia, apathy, constipation or muscle aches.

Magnesium-rich foods

Between 300 and 400 mg of magnesium a day is recommended for adults, which you can find in foods such as:

Green leafy vegetables : purslane, watercress, borage, spinach, coriander, chard, collard greens or kale.

Other vegetables : broccoli, asparagus, radishes, peas or peas, broad beans, celery, cucumbers, pumpkin or squash, potatoes, onions, artichokes, sweet potato or sweet potato, leeks or garlic porridge, beets, cabbage, green beans and ginger

Fruits : avocado, melon, plums, grapes, bananas, kiwis, raspberries, apricots or apricots, blackberry, papaya, oranges, peaches or peaches, pineapple, cherries, passion fruit and pears.

Legumes : lentils, chickpeas.

Whole grain cereals : wheat, oats, barley, rice, rye, corn, millet.

Nuts : cocoa, almonds, walnuts, hazelnuts, sunflower seeds, pistachios.

Seeds : sesame or sesame, flax or linseed, pumpkin seeds.

As you can see, in a varied diet rich in the aforementioned foods, it is very difficult for magnesium deficiency to occur. However, we can find some quality magnesium chloride supplements in specific cases with special needs.

As magnesium is absorbed mainly in the small intestine, people with pathologies in this area can suffer from malabsorption , that is, even if they are eating a varied diet rich in this mineral, they may have a deficiency because they do not absorb this nutrient. . Magnesium deficiency can also occur in people who are alcoholics or who take some medications that can inhibit or reduce the assimilation of magnesium.

 

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