Magnesium is in fashion, we find it on the shelves of nutritional supplements in multiple formats and combined with melatonin and collagen, among others, but why has it gained so much visibility?
Well, because it is proven that magnesium helps build bones, allows nerves to function and is essential for energy production. And if this were not enough, it is magnesium itself that regulates the disposition of other minerals in our body.
“It is an essential mineral for human nutrition. For example, every time a muscle moves, it needs magnesium to do so. Magnesium participates in almost all metabolic functions of cells. And it is essential for numerous biochemical reactions in the body, including those involved in muscle function, protein synthesis, and the fixation of calcium and phosphorus in teeth and bones. In addition, it helps keep the nervous system in good condition, regulate blood pressure, relax muscle tissue, have a healthy immune system, and serves to balance blood sugar,” according to nutritionist David Bosch.
The functions of magnesium
According to this nutritionist specialized in macrobiotic nutrition, magnesium performs a regulatory function in our body, and is essential in obtaining energy because it helps stabilize cell membranes, proteins and glucose.
“Magnesium deficiency can cause failures in growth, alterations in behavior, irritability, weakness, loss of muscle control and spasms,” warns María Garriga, dietitian and nutritionist at the Endocrinology and Nutrition service at the Ramón y Cajal University Hospital in Madrid. .
So it is necessary to transform substances into energy. Without magnesium the body would lack energy. Even the transmission of nerve impulses to the muscles is guaranteed by magnesium.
What foods contain magnesium?
It is present, above all, in foods of plant origin, mostly in green leafy vegetables (chard, spinach, artichokes); in legumes, whole grains, vegetables, seeds and nuts (almonds and pumpkin seeds).
“Almonds, hazelnuts, wheat germ, soybeans, peanuts, chickpeas, white beans and pistachios are the foods that contain the most magnesium,” adds Garriga.
With a balanced diet we can get the necessary daily amounts of magnesium, but how much magnesium do we need? According to the European Food Safety Authority, men aged 18 and over need 350 mg of magnesium per day, and women 300 mg. During pregnancy and lactation the recommended amounts are the same.
“If our diet is healthy, taking magnesium supplements or taking more magnesium than we need on our own can have adverse effects such as diarrhea or nausea,” concludes Bosch.
To optimize the absorption of magnesium, David Bosch recommends steam cooking to avoid the loss of properties, especially in vegetables, and warns that the concentration of magnesium in many foods has been decreasing over the years.
Incorporating creamed spinach, raw spinach salads, brown rice with artichokes, or sautéed chard into our diet is synonymous with following a healthy diet rich in magnesium.
