Magnesium - a vital mineral
Our body is a highly complex structure. It is dependent on various internal and external influences. We breathe, take in food and sleep. Although these actions happen completely unconsciously, they are nevertheless vital. But also substances like magnesium are essential and contribute to a great extent to our health and performance. Magnesium is regarded as the "high-performance mineral of metabolism". Without this mineral, numerous vital processes in the body would not function. Above all the muscles need magnesium. The mineral is also necessary for the bones and the electrolyte balance. But the human nervous system cannot do without magnesium either. That is why a balanced magnesium balance is an important prerequisite for our performance. However, we cannot produce the mineral ourselves. Consequently, a balanced diet must ensure a sufficient supply of magnesium. In this respect, we do something good for our body, especially with pulses, nuts and wholemeal products. A corresponding Nutrition is normally sufficient to cover daily needs.
Increased magnesium requirement - even for me?
In certain situations our body needs a lot of magnesium. For example, for those who are active in sports, high muscle performance requires more of the mineral. At the same time, heavy sweating leads to increased loss. So if you tend to cramp your calves, you should ensure that you have a sufficient supply of magnesium. In any case, top sporting performances are only possible with an optimum magnesium supply. Also expectant and nursing mothers should provide themselves and their baby in sufficient form with important minerals to supply. Another risk group is senior citizens. Due to chewing and swallowing problems and because the body needs fewer calories, they often consume too little food - and thus too little important nutrients. In addition, the magnesium metabolism here is often influenced by diseases and medication.
Magnesium in diabetes and cardiovascular diseases
In an evaluation of a total of 40 worldwide studies, Chinese researchers have recently found that increased magnesium intake reduces the risk of stroke, heart failure and type 2 diabetes. Explanation: Type 2 diabetes accounts for about 90 percent of diabetes. The disease has long been referred to as adult-onset diabetes. In the meantime, however, more and more younger people are becoming ill with it. The development is often promoted by overweight and lack of exercise. In addition, insulin resistance is a hereditary factor. Magnesium helps the body to utilize the blood sugar. Magnesium deficiency often leads to dreaded insulin resistance.
What can be done if there is an increased need for magnesium?
Adolescents aged 15 and over and adults require an average of 300 - 400 milligrams of magnesium per day. A short-term high dose intake of the mineral is not sensible, as the intestine can only absorb a limited amount. In rare cases, an overdose can lead to diarrhoea. For a balanced magnesium balance one should pay attention to a balanced diet and healthy lifestyle. It may also be advisable to take additional dietary supplements. If there is a magnesium deficiency, however, the therapeutic intake of magnesium with the help of over-the-counter medicines is used. In such cases, please talk to your doctor beforehand.
Signs of magnesium deficiency
- cramps in the calves, tension, twitching of the eyelids, tingling of the fingers
- stomach or intestinal cramps, constipation, diarrhea, increased menstrual pain in women
- inner restlessness, nervousness, insomnia
- cardiac arrhythmia, tachycardia, feeling of pressure in the chest
Foodstuffs with high magnesium content (in mg/100g)
Grain products and nuts
- Rice unpeeled 157
- Wholemeal noodles 130
- Pine nuts 270
Fruit and vegetables
- Kohlrabi 43
- Peas 33
- Spinach 58
Meat and fish
- Saithe 57
- Pikeperch 50
- Chicken 37
Sausage and cheese
- Tilsiter 40
- Emmental 35
- Rural hunter, salami 45
- Marzipan 120
- Dark chocolate 133
- Milk chocolate 86
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