Magnesium is a vital nutrient and is incorporated into hundreds of metabolic processes. It supports energy metabolism, muscles, nervous system, cell production, bone and dental health or protein metabolism. Magnesium plays a key role in improving cardiovascular health, mental health and reducing stress. It maintains bone health as it helps to improve calcium absorption and therefore strengthens bones. It helps prevent and reduce headaches and prevents migraine attacks. Magnesium is antacid and helps regulate intestinal transit and prevent and improve constipation and digestion.
Eight symptoms warning about lack of magnesium
1.- Fatigue: one of the most common symptoms is the feeling of tiredness and weakness.
2.- Blood pressure: magnesium contributes to maintaining our blood pressure levels constant.
3.- Headache: increased tension increases headache and mandibular pain.
4.- Muscle discomfort: magnesium deficit causes numbness, trembling or tingling in different parts of the body.
5. – Cramps: involuntary cramps occur in the legs.
6.- Nervousness, depression and anxiety: lack of magnesium can alter the central nervous system and cause an increase in nervousness and mood disorders leading to depression and anxiety.
7.- Insomnia: sleep and hyperactivity problems are also typical of lack of magnesium.
8.- Constipation: the magnesium deficit constricts the intestine and causes constipation
Sources rich in magnesium
A complete and balanced diet provides the magnesium levels needed for the day-to-day; however, it should be taken into account especially in the case of those who follow unbalanced diets or with a significant physical training load. pistachios, millet, berries, broccoli, avocado or whole-wheat bread are large magnesium suppliers.
The recommended dose in an adult is between 310 and 320 mg/day for adult women, and between 400 and 420 mg/day in adult men. Thus, 100 gr. of pistachios per day provide 30% of the recommended daily dose for an adult. The role of magnesium is fundamental in our health.