What is Magnesium or Magnesium Minerals? Effects of Magnesium and Mg .-rich foods

A healthy body needs a lot of minerals, Magnesium is one of the minerals very important for the development of the body. So what is magnesium? What are the effects on the body and which foods contain a lot of magnesium? Please refer to the following article.

What is Magnesium Mineral?

Magnesium (Mg), also known as Magnesium, is an essential mineral for the nervous system, cardiovascular protection, bone development, and strong teeth. Magnesium is found in dark leafy vegetables such as spinach, broccoli, and legumes.

Reference: What is mineral and its role in the body?

The effect of magnesium on health

About 50% to 75% of the magnesium in the body is concentrated in the bones . The rest is concentrated in muscles, soft tissues and a very small amount in the blood. Magnesium in food is absorbed into the body through the intestines.

For adults

According to TS. Nguyen Thu Ha – Department of Nutrition – 108 Military Central Hospital, Magnesium plays an important role in the functioning of the heart , enhancing function and preventing cardiovascular diseases.

– Magnesium calms the nervous system, relieves tension , headaches. In addition, it also helps to regulate the muscle system, avoid muscle dysfunction, cramps …

– Magnesium contributes to the metabolism of Calcium, Phosphorus, Sodium, and Potassium, helps to keep bones and teeth strong, prevents calcium from being deposited into stones.

Magnesium helps prevent diabetes , reduces the risk of high blood pressure.

In the elderly, magnesium stimulates the absorption of calcium into the bones to prevent bone aging. Magnesium also slows down aging by reducing the damage of free radicals.

For children

– Because magnesium is an indispensable mineral of the nervous system, it greatly affects the intellectual development of children . Children with magnesium deficiency have symptoms such as loss of appetite, headache, body fatigue …

Magnesium plays an important role in the growth and development of children. The body cannot synthesize Calcium and Phosphorus without magnesium, leading to rickets and growth retardation.

– Magnesium levels in the blood that are too low can cause convulsions, increased excitability, hypoglycemia, and even lead to coma.

– Although the need for magnesium in children is not high, the rate of magnesium deficiency in children is quite high .

What foods help supplement magnesium for the body?

– Magnesium rich foods are usually dark leafy vegetables such as spinach, broccoli, legumes, avocados, bananas, etc. The amount of magnesium in plant foods is higher than in animals .

In addition, foods such as meat, eggs, fish, and rice also contain magnesium, but not much.

– Milk powder is a daily source of magnesium supplements with suitable levels for both adults, the elderly and children.

Note when supplementing with Magnesium

– Add magnesium in the right dose. The recommended amount of magnesium in adults is about 350 mg to 400 mg/day . In children, magnesium needs range from 36 mg to 100 mg/day depending on age.

– Too much magnesium will lead to poisoning. Usually occurs due to too much magnesium supplementation with functional foods.

– Magnesium poisoning often has manifestations such as vomiting, dizziness, more serious can cause death.

Magnesium is a mineral that plays an important role in the functioning of the nervous system and bones in humans. Magnesium deficiency will lead to many dangerous diseases. Hope this article helps you better understand what Magnesium is and how it works for the body. So, please note that you need to add enough magnesium every day to your body!

Source: 108 Military Central Hospital

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