Nutrition

Magnesium: the natural anti-stress

How does magnesium act on the body and what are the signs of deficiencies?

the magnesium, also called “natural anti-stress” plays several functions within our body. This mineral salt is particularly useful for many enzymatic reactions. Let’s see in detail all the roles he plays. We will also try to tell you how to recognize a lack of this mineral.

What is meant by magnesium?

This is a mineral essential to the body. The latter must be present in the body, at a dose that allows balance with other mineral salts, including calcium, potassium and sodium. It should be noted that half of the stock of magnesium present in the body is found in bones and teeth. The rest is found in the muscles or even in the liver and soft tissues. In total, the human body contains about 25g of this mineral salt. Moreover, it is the kidney that is responsible for its elimination.

Why is it necessary?

The latter is necessary for the activity of more than 300 enzymes and metabolic reactions. It is useful for metabolizing lipids, but also for synthesizing proteins and finally for breaking down carbohydrates, in order to allow the release of energy. Certain hormones will need this mineral salt to be activated, notably insulin. This mineral plays an important role in nerve transmission or the regulation of heart rhythm. It participates in the relaxation of the muscles after a contraction. This is essential for heart function. When we take into account its relaxing action on the smooth muscles as well as the dilating one on the vessels and the regulatory one on nerve conduction, we will understand that the mineral is likely to relieve menstrual pain as well as migraines.

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What are the food sources?

Some food are particularly rich in this element. The benchmarks in this area are cocoa (376mg/100g) and dark chocolate (206mg/100g). others food are also significant sources. This is for example the case of legumes (61mg/100g), nuts (126mg/100g) or even seeds (324 to 364mg/100g) and dark green leaves.

You should also know that the recommended daily allowance, whether for a child or an adult, is 6mg/kg/d. This means that a 20kg child will need 120mg of magnesium per day and a 70kg adult, 420mg. However, this dose should be revised upwards for adolescents, who are growing, as well as pregnant and breastfeeding women.

How to recognize a deficiency?

When this mineral salt is missing in the organism, the diagnosis remains complicated. Little symptoms apparent are observed. Moreover, even a blood test will prove to be inappropriate, because the measurement of this element in the blood is not always reliable.

However, some symptoms can indicate a deficiency on a smaller scale. Cases of vomiting, loss of appetite or even fatigue may appear. For the most severe cases, muscle cramps and spasms are the most illustrative.

[HighProtein-Foods.com]

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