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Magnesium helps keep bones strong, heart healthy and blood sugar levels normal
Magnesium is a mineral that your body needs to function properly. It helps with hundreds of important body processes, including those that control muscle and nerve function.
What does magnesium affect in the body and what foods should you look for it in, tells WebMD.
Why does the body need magnesium?
Magnesium helps keep your bones strong, your heart healthy and your blood sugar levels normal. It also plays a role in your energy levels. You can get magnesium in many foods and drinks. But if your doctor thinks you need more, he may suggest you add a supplement.
Your body uses magnesium to create new bone cells. Research shows it may also protect against bone loss, bone fractures and osteoporosis. Research shows that women with osteoporosis tend to have lower magnesium levels than those who don’t.
Inflammation is your immune system’s response to potential harm. In the short term, it helps your body fight viruses and heal wounds. But if you have chronic inflammation, it can lead to health problems such as heart disease, arthritis and diabetes. Magnesium may help prevent this.
Magnesium helps the heart pump blood. Proper levels of the mineral can reduce the likelihood of irregular heartbeat, heart disease, or a heart attack. Magnesium relaxes the walls of blood vessels, and this can help lower blood pressure. It may also help raise your HDL or “good” cholesterol levels.
Experts believe magnesium helps block or reduce pain chemicals in the brain and keeps blood vessels from constricting. You are more likely to get migraines if you don’t get enough magnesium. The supplement can help get rid of these headaches.
Magnesium helps the hormone insulin work properly. Insulin helps maintain stable blood sugar levels. In one study, people who got the most magnesium in their diet were less likely to develop the disease than those who got the least.
How much magnesium do you need?
An adult woman needs about 310 milligrams of magnesium per day, and after 30 years – 320 milligrams. Pregnant women need an additional 40 milligrams.
Adult men under 31 need 400 milligrams and 420 milligrams if they are older.
Children need between 30 and 410 milligrams, depending on age and gender. Talk to your pediatrician about how much magnesium your child needs.
Could there be a magnesium deficiency?
Almost half of people do not get enough magnesium from their diet. Over time, low levels of this mineral can set the stage for a variety of health problems, including type 2 diabetes, high blood pressure and migraines.
Older adults, alcoholics, and people with type 2 diabetes or digestive problems are likely to be deficient, either because their bodies are getting rid of too much magnesium or because they are not getting enough of it at all.
If you’re healthy, your kidneys flush out the excess magnesium you get from your diet. However, too much of it can cause cramps or nausea. The same is true if you use laxatives or antacids that contain magnesium. In very high doses, this mineral can make you seriously ill.
Talk to your doctor about magnesium tablets because some conditions, such as myasthenia gravis, may get worse if you take them.
What foods contain magnesium?
- Seeds and nuts. 30 grams of almonds or cashews and you’ll get about 80 milligrams of magnesium. Other good options include pumpkin seeds, pecans, sunflower seeds, peanuts and flax. Sprinkle them on your salad or add them to the prepared mixture. You’ll also get heart-healthy fats, fiber, and antioxidants.
- Whole grain products. When it comes to nutrition, whole grains are superior to white bread and other highly processed foods. They not only have a lot of fiber, but also a lot of magnesium.
- Two slices of whole grain bread contain 45 milligrams of the mineral, half a cup of brown rice contains about 40 milligrams, and half a cup of cooked oatmeal contains 30 milligrams.
- Avocado. No matter how you cut it, cube it or mash it, it’s an excellent source of magnesium. One cup of diced fruit contains 44 milligrams. It also contains heart-healthy fats, fiber and folic acid. Try adding avocado to a sandwich, salad, or taco.
- Dark leafy greens. Here’s another reason to eat vegetables. You’ll get about 150 milligrams from a cup of cooked spinach or chard. Besides these two standout foods, other good sources of magnesium are dark leafy vegetables such as collard greens and kale. Bonus: They’re also rich in calcium, potassium, iron, and vitamins A, C, and K. Vegetables don’t have to be leafy vegetables. For example, okra is rich in magnesium.
- Soy products. Soy is a staple among vegetarians because of the plant-based protein it contains. But things aren’t too bad in the magnesium department either.
- A cup of soy milk contains 60 milligrams, and a half cup of firm tofu contains about 50 milligrams. Also try tempeh, made with fermented soy, edamame and soy yogurt.
- Beans. Only 8% of people eat a serving of beans per day. This means that most people lack a healthy source of magnesium. A half-cup of black beans contains 60 milligrams, while kidney beans contain 35 milligrams.
- Other legumes rich in magnesium include chickpeas, white beans and lentils. From stews to salads, you can add beans to almost any dish. You’ll get an extra dose of fiber, protein, iron and zinc.
