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The benefits of magnesium for bone he alth are unquestionable. However, not only for bones, there are various benefits that you can also get from eating foods and drinks with magnesium content. Find out what are the benefits of magnesium for the body
Magnesium is a mineral that can be obtained from consuming food or supplements. In the body, 60% of magnesium is stored in the bones and the rest is found in the muscles, soft tissues, and blood.
Various Benefits of Magnesium for the Body
The amount of magnesium intake that the body needs can vary from person to person, depending on gender and age. Adult men generally need around 400–420 mg of magnesium per day, while the daily requirement of adult women is 310–320 mg.
If the intake is met properly, there are various benefits of magnesium that can be obtained, namely:
1. Maintain bone strength
In addition to calcium, magnesium also plays an important role in maintaining bone he alth and strength. This is because magnesium is needed by the body to form new bone cells and maintain bone density.
These benefits are supported by many studies which state that meeting the daily requirement of magnesium can reduce the risk of bone loss, fractures, and bone diseases such as osteoporosis.
2. Prevent migraine
If you are one of those people who often experience migraines, try eating foods that are high in magnesium. A study revealed that people who suffer from migraines usually have lower magnesium levels.
Other research even states that getting enough magnesium from food or supplements can reduce migraine symptoms. Magnesium is known to work by lowering levels of chemicals that cause headaches and preventing tension in blood vessels.
3. Lowering high blood pressure
Fulfilling daily magnesium needs is also beneficial for lowering blood pressure and keeping it normal, especially in people with hypertension. Several studies have also shown that a lack of magnesium in the body can increase a person's risk of developing hypertension.
4. Maintain heart he alth
The benefits of magnesium in maintaining blood pressure have a positive impact on heart he alth. Adequate intake of magnesium can lower your risk of various heart diseases, such as arrhythmias, atherosclerosis, and heart attacks.
5. Reducing the risk of developing diabetes
Magnesium is also known to reduce the risk of developing diabetes. This is because adequate magnesium intake is able to maintain the performance of the insulin hormone in keeping blood sugar levels stable.
A study shows that people who eat a lot of foods containing magnesium have a lower risk of developing diabetes.
Besides the various benefits of magnesium that have been mentioned above, this mineral also functions to reduce inflammation in the body and strengthen the immune system in fighting bacterial infections.
Various Sources of Magnesium that are Easily Found
To get the optimal benefits of magnesium, there are several types of foods that you can consume on a daily basis, including:
Spinach is widely consumed and rich in nutrients. A serving of cooked spinach, or about 180 grams, can meet about 39% of the daily magnesium requirement.
Dark chocolate is known as a good source of magnesium. The amount of magnesium content in this type of chocolate, can meet about 16% of daily needs.
No less high with chocolate, tofu is also one of the foods high in magnesium. A serving of tofu or 100 grams, can meet about 13% of the daily magnesium requirement.
Although it still sounds strange and has not been consumed too much, quinoa is also rich in magnesium content. A serving of cooked quinoa, or about 185 grams, can meet about 33% of your daily magnesium requirement.
Not only protein, black beans are also known to be high in magnesium content. A serving of black beans, or about 170 grams, can meet about 30% of the daily magnesium requirement.
This type of nut is a he althy snack and is rich in magnesium. About 25 grams of almonds, can meet about 25% of the daily magnesium requirement.
In addition to black beans and almonds, cashews are also known to contain a lot of magnesium. About 170 grams of cashews, can meet about 25% of the daily magnesium requirement.
For some people with certain conditions, eating foods rich in magnesium alone is not enough, so they need additional magnesium supplements. Magnesium supplements are usually needed to treat PMS symptoms and improve physical strength, especially for athletes.
Those are various food choices and the benefits of magnesium that you can get. If you want to know more about the benefits of this mineral and the right amount and according to your body condition, you can consult a doctor.