Magnesium is an important mineral that is essential for every age group.
The recommended allowance for magnesium intake according to the sex and age group is for the age of 1 to 3 years; the male and female intake should be 80mg.
For children of the age of 4 to 8 years, the intake should be 130 milligrams (mg).
For 9 to 13 years, the male and female should have 240 mg.
For 14 to 18 years, the male intake should be 410 mg, and the female intake should be 360 mg.
For adults between the ages of 19 to 30, the male intake should be 400 mg, and the female intake should be 310 mg.
For people aged 31 to 50 years and above the age of 50, the intake for males should be 420 mg, and for females, the intake should be 320 mg.
For pregnant women, the intake should be increased by 40 mg per day.
Magnesium is an essential nutrient that undergoes more than three hundred biochemical reactions. It also helps in maintaining the function of muscles and also in nerve functions. In addition, it keeps the heartbeat healthy, supports the immune systems, helps the bone be strong, adjusts blood glucose levels, and aids protein and energy production.
Sources and Benefits of Magnesium
The sources of magnesium are significantly found in the food items are as follows:
Almonds
Pumpkin seeds
Cashew
Spinach
Cereals
Peanuts
Black beans
Soymilk
Peanut butter
Edamame
Bread
Dark chocolate
Brown rice
Avocado
Yogurt
Potato
Banana
Oatmeal
Kidney beans
Cocoa powder
Salmon
Halibut
Milk
Chicken
Raisins
Beef
Apple
Carrot
Broccoli
It has many benefits in bodily functions. For example, having enough magnesium and other minerals helps prevent and treat chronic diseases like type 2 diabetes, migraine, Alzheimer’s disease, and cardiovascular disease. The benefits of magnesium are as follows:
Anxiety: Magnesium levels affect the condition of mood disorders, including anxiety and depression. The low levels of magnesium increase anxiety levels and control an individual’s reaction towards stress, as it has activity in the set of three glands: the hypothalamic-pituitary-adrenal (HPA) gland.
Bone health: Along with calcium, magnesium is also vital in bone formation and lowers the risk of menopause in females and osteoporosis. The higher intake also increases the density of bone and improves the crystal formation of bone. In addition, it regulates the vitamin D levels and calcium that are vital for the health of bone.
PMS: The premenstrual syndrome that is seen in women during the time between ovulation and mensuration. It improves the symptoms of premenstrual syndrome by reducing bloating, tenderness in breasts, and mood symptoms.
Magnesium helps lower the risk of type 2 diabetes as it has an essential role in controlling glucose and insulin metabolism. The low levels of magnesium affect the resistance of insulin that is a condition before the development of type 2 diabetes.
Migraine: People suffering from migraines have low magnesium levels in their body as they affect the neurotransmitter and restrict the blood vessel constriction.
Cardiovascular health: It helps maintain the health of the heart and muscles. The magnesium deficiency in the body leads to a higher risk of cardiovascular problems like a heart attack.
