Magnesium: Sources, health benefits, deficiency, and toxicity

Magnesium is a vital mineral for our bodies to function probably, unfortunately, our bodies can not produce it but we should consume food that contains magnesium and in deficiency cases, we should consume dietary supplements that contain magnesium. In this article, you will know more about magnesium sources, health benefits, and deficiency symptoms.

Magnesium sources:

1- Nuts ( almonds, cashews, peanut).

2- Spinach.

3- Soya milk.

4- Beans.

5- Whole wheat.

6- Avocado.

7- Rice.

8- Yogurt.

9- Oatmeal, for more information about oats health benefits, check this article: https://nafies.com/7-health-benefits-of-eating-oats-oats-side-effects/

10- banana, for more information about banana health benefits, check this article: https://nafies.com/bananas-health-benefits-nutrition-facts-side-effects/

11- leafy vegetables.

Recommended daily intake:

Recommended daily intake for an adult male is 400 mg per day and 310 mg per day for females.

Magnesium health benefits:

It is a very essential mineral to your body to work probably, it has a great effect on your health like:

1- Improve blood pressure.

2- Reduce heart disease incidence rate.

3- Help in blood sugar control.

4- Improves your mood.

5- Help you to decrease migraine attacks.

6- Very important to your health, improves your bone density to avoid osteoporosis.

7- Regulates vitamin D and calcium levels.

8- It decreases premenstrual syndrome symptoms as it improves mood and reduces breast tenderness and abdominal bloating.

Deficiency:

1-Causes:

1- Diabetes.

2- Malabsorption.

3- Alcohol consumption.

4- Malnutrition.

2- Symptoms:

1- Fatigue.

2- Loss of appetite.

3- nausea.

4- Vomiting.

5- Numbness and tingling.

6- Cramps.

7- Mood swings and loss of temper.

8- Cardiac arrhythmia.

9- Seizers.

10- Migraine.

You should consult your doctor to know the proper supplements and the right dose for you.

Magnesium toxicity:

If you consume magnesium dietary supplement for a long time you may expose yourself to magnesium toxicity, the symptoms include:

1- Nausea.

2- Low blood pressure.

3- depression.

4- Vomiting.

5- urine retention.

6- Cardiac arrest may death in some conditions.

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