Magnesium with the symbol Mg is one of the vital minerals in the body and play a significant function to all cells and over 300 enzymes. Its many function includes helping with muscle and nerve function, regulating blood pressure and supporting the immune system. Having enough in the body may help prevent or treat chronic diseases.
Why magnesium is important to the body?
It can reduce blood pressure. Research reveals improvements in people with high blood pressure taking magnesium. A study shows that an average supplement of Mg everyday correlate a reduction of blood pressure.
It may help regulate blood sugar levels. Magnesium portrays a significant function in insulin and glucose metabolism with type 2 diabetes and this mineral is believe to be low with this condition. Diabetic people who experience frequent urination raise the risk of low magnesium. Taking supplements helps to improve insulin resistance as suggested. Insulin plays an important role in the regulation of blood sugar levels in the body. Thus, promote the blood sugar control specially with diabetic people. However, more studies are needed of this matter.
It may reduce heart disease risk. Low levels of magnesium influence the risk of heart disease. The 28 studies show that magnesium supplements affect blood pressure, cholesterol levels and fasting blood sugar. Taking magnesium supplements help reduce heart disease risk factors. Furthermore, more evidence is needed.
It may improve migraine. Migraine is associated to deficient magnesium levels. A 12-week study displays a lesser migraine attacks on people who take a daily magnesium supplement.
Which foods contains magnesium?
1.    Dark chocolate. A 1-ounce (28-gram) serving of dark chocolate provides 16% of the RDI for magnesium. It has iron, copper, manganese and prebiotic fiber that aids in regular digestion. It is loaded with antioxidants that is beneficial for the body.
2.    Avocados. A medium avocado provides 15% of the RDI for magnesium. Avocados are excellent source of potassium, vitamins B and K. Research suggests that eating avocados can minimize inflammation, improve cholesterol levels and increase fullness after mealsÂ
3.    Nuts. Almonds, cashews and Brazil nuts are rich source of magnesium. For instance, a 1-ounce (28-gram) serving of cashews contains 82 mg of magnesium or 20% of the RDI. Most nuts are also a good source of fiber and monounsaturated fat that may improve blood sugar and cholesterol levels in people with diabetes
4.    Legumes. Legumes are magnesium-rich foods. For example, a 1-cup (170-gram) serving of black beans contains 30% of the RDI. Legumes are also high in potassium and iron. The fiber-rich content and low glycemic index (GI) helps to lower cholesterol, improve blood sugar control and decrease heart disease risk
5.    Tofu. A serving of tofu provides 13% of the RDI for magnesium. Additionally, some studies suggest that eating tofu may protect the cells lining your arteries and reduce your risk of stomach cancer.
6.    Seeds. Most seeds are rich in magnesium. A 1-ounce (28-gram) serving of pumpkin seeds contains a 37% of the RDI.
7.    Whole Grains. Whole grains are high in many nutrients. A 1-ounce (28-gram) serving of dry buckwheat provides 16% of the RDI for magnesium.
8.    Fatty Fish. Fatty fish is exceptionally nutritious and a great source of magnesium and other nutrients. Half a fillet of salmon provides 13% of the RDI for magnesium.
9.    Bananas. Bananas are a good source of several nutrients. One large banana has 9% of the RDI for magnesium.
10. Leafy Greens. Leafy greens are a very good source of many nutrients, including magnesium. A 1-cup (180-gram) serving of cooked spinach provides an impressive 39% of the RDI.
What to consider in taking magnesium supplements?
Although magnesium is generally safe. One must consider the medication taken especially if one takes certain diuretics, heart medications and antibiotics. Some people reported they experience diarrhea, nausea and vomiting with large doses.
Helen West (2019). Magnesium Supplements: Benefits, Side Effects, and Dosage. https://www.healthline.com/nutrition/magnesium-supplements
Franziska Spritzler (2018). 10 Magnesium-Rich Foods That Are Super Healthy. https://www.healthline.com/nutrition/10-foods-high-in-magnesium
