Filter
Reset
Sort ByRelevance
vegetarianvegetarian
Reset
  • Ingredients
  • Diets
  • Allergies
  • Nutrition
  • Techniques
  • Cuisines
  • Time
Without


The 11 Health Benefits of Magnesium

  1. Magnesium is a relatively unknown mineral. Most people are more concerned with vitamins than minerals, but minerals are also very important to your body. Magnesium is a mineral that you probably know from chemistry classes.

  1. You can light magnesium and then you get a nice white flame. Magnesium is therefore often used for fireworks. So it is already a beautiful mineral on the outside, but magnesium can also mean a lot for your body.

  1. In your body, however, they are magnesium ions, so no fireworks inside you!

  1. Magnesium mainly affects all kinds of bodily processes, such as the nerves that determine what you think and the nerves that determine which muscles are used and which are not. That's why magnesium has benefits for the body and your mental health.

  1. Magnesium is abundant in cereal products, vegetables, milk and meat. A deficiency therefore does not occur quickly, but if you do have a magnesium deficiency you can notice this by a feeling of fatigue, muscle cramps and in extreme cases you can even suffer from cardiac arrhythmias. [! 147260 => 1130 = 5!] Benefits of magnesium for your body

  2. Magnesium is abundant in cereal products, vegetables, milk and meat. A deficiency therefore does not occur quickly, but if you do have a magnesium deficiency you can notice this by a feeling of fatigue, muscle cramps and in extreme cases you can even suffer from cardiac arrhythmias.

Benefits of magnesium for your body

  1. Magnesium is important for the construction of your bones, the construction of body proteins, the production of enzymes and their reactions and the nerve impulses to muscles. I will explain how this all works in this article.

  2. Magnesium is important for the building of your bones, the building of body proteins, the production of enzymes and their reactions and the nerve impulses to muscles. I will explain how all this works in this article.

  1. When you think of bone building, you may initially think of calcium and vitamin D, but without magnesium you do not have much of calcium. Magnesium ensures that the body can absorb calcium.

  2. When you think of bone building, you may initially think of calcium and vitamin D, but without magnesium you don't have much of calcium. Magnesium ensures that the body can absorb calcium.

  1. In addition, magnesium stimulates the thyroid gland to produce calcitonin. This is a hormone that makes your bones less likely to break down. It slows down the breakdown of bone tissue.

  1. Magnesium is also needed for the production of enzymes that ensure that vitamin D can play an active role in the body.

  1. Due to the role that magnesium has on bone building, a deficiency of magnesium can lead to osteoporosis.

  1. The bones play an important role again if you eat enough magnesium. They store the magnesium reserves. Up to 60% of all magnesium in your body! That's why it's important to eat enough magnesium every day.

  1. That way you make sure that the magnesium reserve remains intact for times when you really need it.

  2. That way you can keep the magnesium reserve intact for those times when you really need it.

  1. It is now known that osteoporosis is especially a problem when you get older. Especially women can suffer from osteoporosis after the menopause. That is why it is important that you get a lot of magnesium and calcium from food, in combination with vitamin D from sunlight, but that you also do a lot of strength training so that you get better motor skills so that you fall less quickly, and if you fall, you will be hit can cope better with strong muscles and not flat on your face, to put it bluntly.

  1. Magnesium is also important for the construction of enzymes and their conversion of nutrients into energy. In fact, magnesium is responsible for 300 enzyme reactions in the body, the main one of which is to give your cells energy to do what they are supposed to do. It is a very important ingredient in your body's energy supply process.

  2. Magnesium is also important for the construction of enzymes and their conversion of nutrients into energy. In fact, magnesium is responsible for 300 enzyme reactions in the body, the main one of which is providing your cells with energy to do what they need to do. It is a very important ingredient in your body's energy supply process.

  1. That is why you feel tired when you have a magnesium deficiency, your energy supply is not going as it should.

  1. The reactions for which magnesium is important are, for example, the breakdown of glucose and body fat. If you want to lose weight, it is therefore important to have enough magnesium in your body to burn sugars and fats. At the end of this article there will also be a list of foods that are relatively high in magnesium to help you with that.

  2. The reactions for which magnesium is important are, for example, the breakdown of glucose and body fat. If you want to lose weight, it is therefore important to have enough magnesium in your body to prevent the burning of sugars and fats. At the end of this article there will also be a list of foods that contain relatively high amounts of magnesium to help you with that.

  1. The reactions of enzymes that produce proteins, other enzymes and antioxidants is also partly due to magnesium.

  1. Magnesium is also important for the formation of DNA and RNA. This is in your cell nuclei. Your body is constantly working on the production of new cells. These cells contain your DNA and RNA. Which have to be re-created every time. Your DNA consists of all kinds of small molecules and building blocks including magnesium.

  1. Because magnesium is also important for the formation of antioxidants, magnesium also protects your DNA. Antioxidants protect your body against free radicals that can damage your DNA. Free radicals, for example, are partly responsible for the aging process and damage to your DNA.

  1. Magnesium is also important for the production of cholesterol and especially its regulation. It can bring your cholesterol back into balance.

  1. As I wrote earlier, magnesium is important for the energy supply of your body. This is actually the ATP molecule's full name, adenosine triphosphate. This is important for the contraction of your muscles, such as your heart. Making proteins. Proteins are important for your muscles and the building of muscle mass. ATP is also important for making new cells and transporting materials through the cell walls. The ATP is transformed in the cell into glucose, acidity and amino acids, which in turn have a function to fulfill there. ATP is the carrier of energy to the cell nuclei.

  1. ATP is usually linked to magnesium. This combination is necessary to make movements, maintain your cells and to have the right amount of minerals and vitamins inside and outside the cells.

  1. Magnesium is therefore recommended for athletes for a reason.

  1. If you are deficient in magnesium you will suffer from wounds more quickly. If you are prone to bruising, it is good to watch your magnesium intake for a while to reduce this. Magnesium helps your body in the recovery process and ensures that you also get rid of bruises faster.

  1. Magnesium is also important for your heart. If you suffer from your heart it is usually recommended to eat extra magnesium, if necessary with supplements. Eating magnesium allows heart patients to exercise longer and protects their hearts from overload.

  1. Magnesium is also important for the signals from the nervous system that also signal your heart to beat. In this case you do not want the spark to miss, as with an ignition in the car. Replacing the spark plug wires is not very good in the human body, but you can eat them healthily by taking more than the daily recommended amount of magnesium, always see a doctor if you have a problem with your heart. A pacemaker is the closest thing to replacing the spark plug wires in the body.

  1. Research shows that if you have taken magnesium supplements, this causes better blood vessel function compared to people who do not have this. This allows blood vessels to relax better if you need more blood for a while, such as during exercise. This prevents high blood pressure and lowers high blood pressure if this was previously not possible for your blood vessels.

Magnesium and its effect on mental health

  1. Your nervous system is not only important for the feeling in your body, it is also part of your brain. In your brain there are other connections of nerves, but very small, that make up your thoughts and the like. A magnesium deficiency can therefore make you feel tired and depressed. Magnesium also has several benefits for your mental health.

  1. Various studies have shown that eating enough magnesium can lower your stress level. Magnesium promotes brain elasticity, making it easier to deal with stress creatively. An optimally functioning brain is of course also the best preventer of stress.

  1. Just think about yourself, when do you get stressed? It is always stressful for me when I am not well rested because I have slept badly. So my daily tasks have not suddenly changed. It is my brain that functions less well because I had a bad night's sleep.

  1. You can also verify that if your brain doesn't get enough of the right fuel, the response will be comparable to a lack of sleep.

  1. Everything is more difficult and you need more thinking power for the same tasks. The gray matter does not function optimally, and then you cannot get your tasks done and stress arises. [! 147260 => 1140 = 32!] Many studies have been devoted to identifying the causes of migraines. Now migraines can have many different causes, but a link between how often a person gets migraines and a magnesium deficiency in the brain is interesting.

  1. In a study in which 81 subjects were examined who had a migraine attack about 4 times a month or even more often. One group was given a placebo drug to prevent seizures. The other group was given 600mg of magnesium supplements per day. This study showed that the group that received magnesium supplements had fewer migraine attacks than the other group. However, the difference was just not big enough to be considered significant.

  1. But other studies show that there is a correlation between the phenomenon of migraine and magnesium, namely that just after a migraine attack, increased magnesium levels are found in the urine. So the body reacts during a migraine attack in that respect the same as during heavy physical tension such as stress or heavy physical exertion.

  1. The body consumes magnesium during mental and physical exertion, but this does not result in a migraine attack in most people. So the idea is that a magnesium deficiency can trigger a migraine attack. Sounds logical, but more research needs to be done.

  1. What has clearly emerged from various studies is that a magnesium deficiency leads to a decline in the functioning of your brain. Your cognitive skills decrease, you simply find it harder to think. And that can lead to depression, because you are less able to find solutions to a problem with a reduced thinking function.

  1. The typical doomsday thinking therefore increases and you get negative. This doomsday thinking is the beginning of a downward spiral that eventually will not go away, the depression is born.

  1. A clear mind is the best remedy for depression. If you can dispose of your full brain capacities, you have more control over your life and you can handle challenges.

  1. Just think, your job, your schooling, your whole life is actually based on the capabilities of your brain when it functions properly. Limiting that capacity can lead to enormous tension and stress because you can no longer perform your daily activities properly.

  1. Magnesium is not only good for complaints that can give you a dip. Magnesium also supports your memory. You can learn that shopping list by heart if you have enough magnesium. A study conducted by neuroscientists at MIT (Massachusetts Institute of Technology) and Tsinghua University in Beijing found that eating enough magnesium in rats improves their ability to learn.

  1. The working memory is being improved. And long and short term memory is improved.

  1. Older rats also had better results in a series of learning tests. This result suggests that eating enough magnesium may prevent memory loss. This is especially important for people with an older age because people with an older age also suffer from memory loss more often.

  1. This does not mean that you have immediate dementia, but simply do not know where you left something or what you needed when you are in the store. This can be quite annoying and in order not to get in your way, eating enough magnesium is an important first step.

  1. The magnesium ensures that the plasticity of the brain is maintained and that the connections in the brain are preserved. This is important for neurons to take the shortest path to ensure that you can perform a particular task.

  1. The researchers therefore recommend additional research into the influence of magnesium on cognitive skills, the influence of magnesium on thinking ability.

  1. That magnesium affects the brain and neurons shows that it affects your nerves, but not just the nerves in the brain. Magnesium deficiency, in particular, shows that it affects the central nervous system.

  1. With a serious deficiency you can, for example, suffer from epileptic seizures, coma and even death can follow. In fact, enough magnesium can reduce seizures and reduce tremors after drinking alcohol.

  1. Magnesium enables your nervous system to send signals to your muscles, such as the signal to your heart to beat. Magnesium deficiency can cause stiffness in your muscles, so magnesium can also help against muscle cramps.

  1. Calcium is the mineral that is important for transmitting signals. Magnesium is responsible for keeping normal amounts of calcium in the body. Without magnesium it is not possible for your nervous system to transmit signals properly.

  1. Magnesium and calcium are two positively charged ions. When they come into contact with negatively charged matter, an electrical signal is created that is passed on by the nerves. The nervous system, which consists mainly of all kinds of fatty acids, is negatively charged.

  1. When magnesium or calcium comes into contact with the nervous system to transmit a signal, it disappears in order to make the signal, so it is important to take in magnesium and calcium again and again .

Food with relatively much magnesium

  1. Now of course you want to know exactly which food contains a lot of magnesium so that you never have to worry about a shortage, which can cause muscle cramps and in the worse cases epileptic seizures. That is why I have compiled a list of foods that contain relatively much magnesium for you. I have also included a recipe with each food item so that you can easily include it in your daily diet.

  1. The Nutrition Center recommends men to eat 350 milligrams of magnesium daily and women 280 milligrams.

  1. Let's start right away with the nicest food that contains relatively much magnesium, cocoa. Cocoa contains 519 milligrams of magnesium per 100 grams. That is why I dare to recommend a bar of dark chocolate of more than 72% cocoa.

Coconut milk with cocoa / chocolate pieces

  1. A delicious recipe to eat chocolate every day, without eating a whole bar, is to mix coconut milk with dark chocolate pieces. You get the taste of a Bounty with all the healthfulness of coconut milk and cocoa.

  1. You can buy coconut milk in most supermarkets, but you can make it even better yourself. For example, if you mix coconut milk with water, you get all the benefits without the added things that the food industry sometimes wants to add that are less good than the added vitamins B12, D and calcium. If you make it yourself, it may look a little less milky than the one you buy in a carton, but in the end it's all about the taste.

  1. Coconut milk also has health benefits such as that it has an anti-inflammatory effect due to the lauric acid it contains.

  1. Bran is what makes whole grain products whole wheat. The brown part of the wheat. 100 grams of bran contains 781 milligrams of magnesium. That is more than enough to get enough magnesium every day. Therefore always try to eat whole grain products. Forget white bread and go for the brown bread or even better, for spelled bread.

Spelled bread topped with a fried egg with spinach leaves

  1. A delicious bran recipe is spelled bread with a fried egg with spinach leaves. Egg and spinach are also relatively high in magnesium, so this is the perfect start to a day of mental or physical activity.

  1. You take a frying pan and put olive or coconut oil in it to fry the egg. When the egg is fairly dense, add the spinach leaves. Just bake it and you slide it from the pan onto the slice of spelled bread. Enjoy your meal!

  1. As I said, spinach also contains relatively much magnesium, just like all other leafy vegetables. The greener the better. Kale, for example, contains 88 milligrams of magnesium per 100 grams and spinach contains 87 milligrams of magnesium per 100 grams. Red beet leaves also contain magnesium, up to 70 milligrams per 100 grams.

Green vegetable salad with dried tomatoes and onion.

  1. Raw spinach and kale can be used to make a salad, maybe this is not the first thing you think of, but if you want enough magnesium this is a great combination. Dried tomatoes and onions also contain a lot of magnesium. For example, dried onion contains 92 milligrams of magnesium per 100 grams and dried tomato contains 81 milligrams of magnesium. You can also add herbs and other ingredients to spice it up to your personal preference.

  1. Nuts also contain a lot of magnesium. The nut with the most magnesium is the Brazil nut from Brazil. Per 100 grams it contains 376 milligrams of magnesium. Then follows the almond nut with 303 milligrams of magnesium per 100 grams. It is not without reason that a handful of nuts can make you live longer.

Salad with nuts

  1. I myself like to add nuts to my salad. For example, you can go for iceberg lettuce with Brazil nut, almonds and cashews. Add some tomato, cucumber and onion to it for extra flavor and extra health.

  1. You should already get enough magnesium from the nuts. The iceberg lettuce is especially tasty for its freshness and healthy because it contains few calories. The tomato protects you against UV radiation and the cucumber is good for the folic acid that your blood needs. The onion is of course also a boost in the magnesium in your diet.

  1. Besides nuts, seeds can of course not be missed. Cotton seed, for example, contains 700mg of magnesium per 100 grams. That is a lot. Of course it is a bit difficult to figure out how to prepare a dish with seeds. Of course you can sprinkle your salads with sesame seeds or tasty pine nuts, for example. But to get some more seeds in a meal, it is best if you add seeds to your breakfast.

Almond milk with chia seeds

  1. Take for example tasty fresh almond milk, coconut milk or rice milk and add a generous spoonful of seeds. Delicious for breakfast is a spoonful of chia seeds, pumpkin seeds, cottonseeds or linseed (in moderation).

  1. Take almond milk for example. Almond milk is really much healthier than cow's milk or yogurt. It's really easy to make. All you have to do is soak the almonds in water in the evening before breakfast. Then the next morning you can immediately make almond milk with the blender, but then the almonds have had some time to release all the healthy substances. And almonds also contain magnesium, so with such a breakfast you get a double dose of magnesium.

  1. So soak a cup of almonds in three cups of water and then the next morning the almonds with water in the blender and then filter the milk with a filter bag. Add a spoonful of chia seeds and your breakfast is ready.

  1. You can't get fresher and healthier almond milk!

  1. If you're not into almond milk and seeds aren't your thing, you can add beans to salads and dinner. Because beans are also a very rich source of magnesium. In fact, you can find a lot of magnesium in many vegetable sources, so in the membrane of the rising grain, in the fibers of the beans. In seeds. The big advantage of beans is that you can add a handful of beans to every dish without making the dish less tasty. I actually like my rice much better when I add beans.

Wild rice with green beans and raw endive

  1. You can make this easy meal in an instant and it provides you with magnesium but also iron and other minerals. Just boil a cup of wild rice, cook the beans for the last few minutes and wash the endive and cut it into strips. You can prepare this meal in ten minutes!

Finally:

  1. If you suffer from pain in your muscles, muscle cramps or you feel lethargic then you could be deficient in magnesium. Magnesium is a very important mineral for the energy supply in your body. A shortage affects your energy level and your brain also has more trouble functioning properly. Magnesium is therefore essential to function properly.

  1. It is of course best to get magnesium from food and not to supplement immediately. First of all, you don't know what kind of magnesium is in the supplements. Magnesium from food is exactly the kind of magnesium your body needs.

  1. The other disadvantage of supplements is that you also run the risk of running too fast and therefore over-supplementing. Although as a healthy person you can have a large dose of magnesium, it is not healthy. For example, if you have kidney problems or a problem with your heart rhythm then it is not at all good to use magnesium supplements.

  1. If you do not get enough magnesium from food, or you use extra magnesium, for example due to stress, then you can consider taking extra magnesium. I advise you to take a well-absorbable form of magnesium. So no magnesium oxide! The correct magnesium to have is citrate, or another form that ends in -ate. Magnesia is nothing more than a laxative, so that's the warning.

  1. A healthy dose that you can keep is about 250 milligrams per day. Again: look carefully at the packaging, not the oxides but citrate.

Sources:



    Donate - BNB: bnb16ghhqcjctncdczjpawnl36jduaddx5l4eysm5c