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Health Benefits of Magnesium and Best Food Sources Containing Magnesium

Magnesium is one of the essential minerals the body needs. Magnesium plays a role in more than 300 biological processes that occur in the body, including digestion, communication between nerve cells, and movement of muscles.

Because of the importance of magnesium, the human skeleton is able to store up to 60 percent of magnesium needs while the rest is stored in muscle tissue, soft tissue, and blood cells.

Various Benefits of Magnesium For Body Health


The amount of magnesium intake that the body needs depends on gender and age. Generally, adult men need about 400- 420 mg of magnesium / day. Meanwhile, for adult women, the need for magnesium that must be met every day ranges from 310-320 mg.

In the body, 60% of magnesium is stored in the bones. The rest is distributed in body fluids, muscles, soft tissues and blood.

The benefits of magnesium for the body are varied, here are some of them:

1. Treating constipation

Another benefit of magnesium for digestion is that it helps overcome constipation, because magnesium can make dirt in the intestines easier to remove.

2. Reducing the risk of colon cancer

Research shows, consumption of foods containing magnesium can reduce the risk of developing colon cancer. In addition, giving magnesium is also important in preparing the intestines before undergoing certain medical treatments.

3. Lowering high blood pressure

In people with hypertension, studies show that mangnesium can lower blood pressure. For pregnant women who suffer from hypertension, preeclampsia, and eclampsia, the doctor may prescribe magnesium sulfate to reduce the risk of seizures. Magnesium can be given in supplement form or by infusion and injection.

4. Reducing the risk of developing diabetes

The next benefit of magnesium is being able to reduce the risk of developing diabetes. Therefore, sufficient magnesium intake is able to make the insulin hormone work properly, so that blood sugar levels remain stable. Research shows that people who eat lots of foods containing magnesium have a lower risk of developing diabetes.

5. Beneficial for bone health

The benefits of magnesium for the body are often associated with bone health. This is because the body needs magnesium to build new bone cells. The benefits of magnesium also play a role in helping the activation of vitamin D in regulating calcium and phosphate needs to support bone growth and formation. Not surprisingly, adequate intake of magnesium can protect bones from porous, fractures and osteoporosis.

6. Reducing the symptoms of premenstrual syndrome

Women who experience premenstrual syndrome or premenstrual syndrome (PMS) can benefit positively from magnesium. This mineral may reduce premenstrual symptoms, such as bloating, stomach cramps, fatigue, and mood swings. Several studies have also shown that adequate magnesium intake can prevent depression.

7. Maintain heart health

The benefits of magnesium for the heart are that it helps the heart pump blood throughout the body. In addition, adequate magnesium intake can also reduce the risk of developing arrhythmia, heart disease, and heart attack.

8. Relieves migraines

People who experience migraines usually have low levels of magnesium in their blood and body tissues. Several studies have shown that when given magnesium supplements or magnesium-rich foods, migraine symptoms also subside.

9. Reduce symptoms of depression

People who have a low magnesium content have a 22% higher risk for depression. Magnesium is a mineral that can help maintain brain function and mood (mood). Therefore, levels that are too low actually endanger mental health. In fact, magnesium is thought to have an effect similar to that of antidepressants.

Foods Containing High Magnesium


Although there are many magnesium supplements on the market, consuming this mineral from natural sources is certainly safer. Here are some sources of magnesium from food, which we actually consume:

1. Dark chocolate

One of the foods rich in magnesium is dark chocolate. One ounce (28 grams) of dark chocolate bars contains about 65 mg of magnesium. In addition, dark chocolate is also rich in antioxidants, iron, and prebiotic fiber which function to maintain intestinal health.

2. Bananas

One large banana contains about 35 mg of magnesium. However, as much as possible avoid making bananas into juice. The process of refining bananas into juice has the potential to remove some of the important nutrients in it.

3. Soybeans

Soybeans that are processed into tofu and soy milk also contain high magnesium. There are approximately 60 mg of magnesium in 100 grams of tofu or tempeh, and a glass of soy milk.

Not only that, soybeans and processed foods are also rich in calcium, iron and selenium which are useful for boosting the immune system.

4. Almonds

Apart from soybeans, almonds and cashews are also high in magnesium. In 1 ounce of these nuts, there are about 80 mg of magnesium. Apart from magnesium, these nuts also contain fiber and good fats which can reduce bad cholesterol and keep blood sugar levels stable.

5. Whole grain

If you like to eat whole grain cereals for breakfast, then you can avoid magnesium deficiency. The reason is, there are about 65 mg of magnesium in every ounce of whole wheat. Not only that, but whole grains also contain lots of selenium, B vitamins, and fiber.

6. Green vegetables

Green vegetables, such as spinach and broccoli, are rich in magnesium. Half a cup of spinach contains about 80 mg of magnesium. Meanwhile, half a cup of broccoli contains approximately 12 mg of magnesium.

7. Fish

There are many fish that contain magnesium, one of which is salmon. Three ounces of salmon contains about 25 mg of magnesium. In addition, this fish is also rich in omega-3, B vitamins, protein and potassium which can reduce the risk of stroke and heart disease. If you don't like salmon, you can replace it with mackerel.

Make sure that the fish you are eating has been cooked until it is completely cooked, because raw or undercooked fish may still contain germs or parasites that can cause infection.

8. Avocado

One medium avocado contains about 50 mg of magnesium. Avocados also contain various other nutrients that are beneficial to health, such as potassium, healthy fats, vitamin K, and vitamin B which can prevent anemia. Like bananas and other fruits, avocado should also not be consumed in the form of juice, because some of its nutrients may have been lost.

9. Edamame

Nuts that also contain magnesium are edamame. From a cup of boiled, peeled edamame beans, there is 50 mg of magnesium.

In addition to some of the foods above, there are many other foods that contain magnesium, including brown rice, potatoes, whole wheat bread, apples, meat, and milk. If you don't get enough magnesium from food, you can also get it from supplements.

To find out the type and amount of magnesium food or supplements that suit your body condition, you should consult directly with a nutritionist.

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