Magnesium…a mineral essential for mental health and heart health
Magnesium is an essential and important element for human health, and is usually prescribed to support heart and nerve health, physical fitness, and boost immunity. It also plays an important role in enhancing mental health and protecting against symptoms of anxiety, stress, and depression. According to the US Food and Drug Administration, it is an essential mineral that is not manufactured by the human body, which means that it must be obtained through the diet and nutritional supplements, and it contributes to hundreds of vital functions, including regulating blood sugar, reducing muscle spasms, reducing stress, and maintaining… On blood pressure. Therefore, it is important to obtain the ideal amounts of these nutrients that contain the above-mentioned mineral on a daily basis.
Although this mineral is found in a variety of foods such as beans, vegetables and seeds, most people’s diet is very low in magnesium, which can negatively affect health. Health doctor Fadi Sinan told Al-Arabi Al-Jadeed that this mineral is an important and necessary element for the human body. It mainly helps boost immunity and plays various roles in promoting health. He explains: “The human body needs a constant supply of this mineral daily in order to maintain good health and perform vital functions. It helps support bone and blood vessel health.” According to Sinan, this mineral can be obtained through a group of foods, most notably leafy vegetables such as spinach, grains, and nuts, in addition to nutritional supplements. He points out that there are different types of magnesium supplements, and certain types of special supplements to support heart health, versus different types to support bones. Therefore, it is necessary to consult a doctor to find out what types of supplements should be taken.
Benefits
Cardiologist Dr. Neil Srinivasan, according to the British newspaper The Telegraph, says that the human body usually contains proteins called enzymes, and their function is to change or manufacture substances that the human body needs. Hence, magnesium plays a role in more than 300 enzymatic reactions within the body, including those responsible for regulating blood pressure and controlling blood glucose levels. In addition to maintaining heart health, it also helps muscles work well and boosts the immune system.
Srinivasan explains that magnesium does more than just help regulate blood pressure and blood glucose levels, as it contributes to maintaining cell membranes and mitochondria (special components inside each cell that keep it nourished and functioning). In turn, Sinan confirms that magnesium also plays a role in strengthening the heart muscle, and helps maintain blood flow to the arteries. Also, the lack of a sufficient amount of magnesium in the human body may lead to cardiovascular disorders, including high blood pressure, cardiomyopathy, and atherosclerosis.
Depression and mental health
On the other hand, magnesium plays a role in supporting mental health, and helps reduce thoughts and obsessions that are common symptoms of anxiety. A supplement called magnesium bisglycinate is particularly helpful in this regard, because its formula binds magnesium to an organic compound called glycine. Psychiatrist Nadia Safi El-Din points out that consuming this mineral helps a lot in calming the nerves, especially in people who suffer from obsessive-compulsive disorder. She told Al-Arabi Al-Jadeed: “There are no studies that support considering it a therapeutic ingredient for obsessive-compulsive diseases or disorders, but it helps in calming the nerves and muscles.”
There are different types of magnesium supplements (Getty)
Magnesium also helps boost the immune system and support digestive health, because it binds to citric acid. Sinan says, “Magnesium treats stomach and intestinal disorders, and eating foods that contain appropriate amounts of magnesium or supplements helps treat constipation.” On the other hand, magnesium helps treat acidity. According to the US Food and Drug Administration, it is recommended to consume between 80 and 240 milligrams of magnesium for children from one year to 14 years old. As for women, it is recommended to take between 300 and 360 milligrams daily. If the woman is pregnant, the percentage must be increased to about 400 milligrams. As for men, it is recommended to take between 400 to 430 milligrams per day. Modern farming techniques have changed the mineral content of soil, dramatically reducing magnesium levels in the foods we eat today, according to The Telegraph. According to one study, magnesium in vegetables decreased by 24 percent between 1940 and 1991, while ultra-processing of foods depletes its levels even further. However, you can still get the magnesium you need from food sources. Seeds such as pumpkin and chia are particularly rich sources, as are nuts such as almonds, cashews and peanuts, as well as spinach and shredded wheat grains.
illnesses
Experts say that many people in the United States do not eat enough foods that contain this mineral. According to the American Journal of Medicine, adults who get less than the recommended amount of magnesium are more likely to have high signs of inflammation. Inflammation, in turn, is linked to major health conditions such as heart disease, diabetes, and some types of cancer. Low magnesium also appears to be a risk factor for osteoporosis. Sinan confirms that many diseases related to the heart and blood vessels are partly due to a healthy, unbalanced diet and a deficiency of magnesium. The deficiency of this mineral also leads to diseases related to bone calcification, osteoarthritis, and other diseases related to the bones and muscles.
2023-12-23 00:24:37
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