One of the important minerals in forming a healthy bone structure is magnesium. This mineral is produced naturally by the body or it can also be through daily food intake. If the content in the body is too low, it is recommended to consume this mineral in supplement form. Apart from playing an important role in the growth and maintenance of bones, magnesium is also needed by various parts of the body. This compound is important to support the performance of nerves and muscles in performing certain functions. The ideal magnesium intake also helps to neutralize stomach acid and smoothes out the stool in the intestine as part of the excretion process.
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| Magnesium Has a Vital Role for Our Body |
This Is the Function of Magnesium for the Body
The ideal body requirement for magnesium is around 100 mg/day. The human body itself contains around 20-28 mg of magnesium. The skeletal system stores half of the total magnesium, the rest is spread in body fluids, muscles, and soft tissues. The ideal number is needed to be able to undergo some of the body functions below.
- Indigestion Magnesium is useful for those who experience heartburn due to digestive disorders. This mineral acts as an antacid to reduce the symptoms of heartburn.
- Treat constipation Someone who has constipation or constipation can consume magnesium to relieve this digestive disease. The function of magnesium itself, in this case, is to help lax the dirt so that it easily gets out. In addition, magnesium is important for preparing the intestine before undergoing certain medical treatments.
- High blood pressure during pregnancy Those who are pregnant and have high blood pressure can consume magnesium. Magnesium compounds, in this case, will reduce the risk of seizures in pregnant women who have pre-eclampsia and eclampsia (high blood pressure during pregnancy). Magnesium is usually given by infusion or injection.
- Good for diabetics Magnesium may have an important role in carbohydrate and glucose metabolism. Because of this, this mineral may have a positive effect on diabetics. Some studies have shown that the more magnesium you consume, the lower your risk of developing diabetes.
- Play a role in bone formation Magnesium plays an important role in bone formation. This happens because magnesium helps assimilate calcium into bones. The role of other magnesium in bone formation is to activate vitamin D in the kidneys. Vitamin D is a vitamin that is important in supporting bone health.
This mineral is also associated with a reduced risk of osteoporosis, especially for postmenopausal women. Besides that, it is also associated with increased bone density and increased bone crystal formation.
- Reducing premenstrual symptoms Premenstrual women may also benefit from magnesium. This mineral may reduce premenstrual symptoms such as bloating, insomnia, swollen feet, breast pain, and changes in body weight. To be more optimal for this, combine magnesium and vitamin B6.
- Useful for maintaining heart health Studies have found the possibility that magnesium has the potential for muscle health, including the heart. This compound is needed in channeling electrical signals in the body. Ideal magnesium intake is associated with a reduced risk of developing hypertension and atherosclerosis. Some studies also found that magnesium deficiency can increase the risk of calcification in arteries, cardiovascular disease, and kidney stones especially if excessive calcium intake.
Sources of Magnesium Around Us
Although now there are many magnesium supplements on the market, consuming these minerals from natural sources is certainly safer. Here are some sources of magnesium from food that we normally consume.
- Spinach Spinach is one of the popular vegetables and rich in nutrients. From a cup of boiled spinach, there is at least 157 mg of magnesium in it.
- Peanuts Peanuts, including bread jam from peanuts, also contain quite a large amount of these minerals. In two tablespoons of peanut butter, there is 49 mg of magnesium.
- Tofu In half a cup of tofu, there is 37 mg of magnesium.
- Almond Almonds are healthy snacks and are rich in magnesium. At least from 28 grams of almonds, there is about 80 mg of magnesium.
- Edamame Nuts that also contain magnesium are edamame. From a cup of boiled edamame beans that have been peeled, there is 50 mg of magnesium.
By knowing magnesium's functions and food sources, hopefully, we will more easily maintain health. But if you prefer magnesium supplements, be sure to consult with your doctor first to get the right dose according to your individual needs.
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