Amongst the nutrients that allow our bodies to function at optimum levels, magnesium is a key mineral – among others like iron and phosphorous, that are crucial. Responsible for most functions like keeping a steady rhythm of the heart, neuro-sensory functions and maintaining cartilage health of the joints, magnesium also helps the body make protein, bone and DNA. Most foods like whole grains, nuts, fish, potatoes with skin, green vegetables and cheeses contain a fair amount of magnesium that is required for the body. Here are six detailed reasons why one must include these magnesium-rich foods in our diets.
Supports Muscle Function
Magnesium is crucial for proper muscle function, including muscle contraction and relaxation. It helps prevent muscle cramps, spasms and fatigue. It is also said that athletes and active individuals often benefit from sufficient magnesium intake to enhance their performance and reduce the risk of muscle injuries.
Promotes Heart Health
Adequate magnesium intake is associated with a reduced risk of heart disease since it helps regulate blood pressure, maintain a steady heart rhythm and support the health of blood vessels. It can also reduce inflammation and lower the risk of arterial calcification, lowering the risk of chronic heart diseases.
Enhances Bone Health
Magnesium is essential for maintaining strong and healthy bones as it works in conjunction with calcium and vitamin D to support bone density and prevent conditions like osteoporosis. Including foods rich in magnesium in your diet, especially for women, can help ensure that calcium is properly utilized in bone formation.
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Aids Nerve Function
Magnesium plays a role in transmitting nerve signals throughout the body. It helps regulate the release of neurotransmitters and supports the nervous system’s overall functioning. Sufficient magnesium intake through foods like spinach, tofu and peanut butter can contribute to better cognitive function and reduced risk of neurological disorders.
Supports Energy Production
Magnesium is a co-factor in the production of adenosine triphosphate (ATP) – the body's primary source of energy. Including magnesium-rich foods in your diet can help combat fatigue and boost your overall energy levels. Hence, it is advisable to eat a scoop of peanut butter, protein-rich foods like tempeh or chickpeas when an individual experiences a slump in energy.
Regulates Blood Sugar
The mineral is also involved in the metabolism of glucose and insulin sensitivity since it helps maintain stable blood sugar levels, important for preventing insulin resistance and type 2 diabetes. A diet rich in magnesium may reduce the risk of developing these conditions.
Some additional excellent sources of magnesium-rich foods include:
- Kale, Swiss chard
- Almonds, pumpkin seeds, sunflower seeds
- Quinoa
- Avocado
- Single-origin dark chocolate (75% + cocoa content)
- Mackerel, salmon