Magnesium has many benefits that will keep you healthy and protect your body from various chronic diseases.

Magnesium "supports many functions in the body to maintain our health," said Stacey Anten, Health Barn USA's researcher. "Research suggests it supports muscle and nerve functions, regulates blood sugar levels, and promotes normal blood pressure." And improve bone health. "

"In fact, many people do not realize the great benefits of this ingredient because other minerals such as calcium or vitamin D dominate it," she said.

Here we present the most important benefits of magnesium, according to a report by Lisa Millbrand published by the American health website:

Reduce the risk of type 2 diabetes
If you are at risk of developing type 2 diabetes, magnesium contains many benefits that will reduce these risks. A review of a series of studies conducted in 2016 involving more than 600,000 men and women showed that those who included more magnesium in their diet were 17% less likely to develop type 2 diabetes than those who ate less. Metal.

In a 2019 study in the journal Nutrition, the researchers commissioned 42 people with type 2 diabetes who were randomly selected to take a group of them with three-month magnesium supplements. The study showed that they had less insulin resistance (increased resistance leads to diabetes) and blood sugar was controlled compared to other participants.

2. Strengthen bone strength
While many recognize the importance of both calcium and vitamin
(D) To build bones, few recognize the value of magnesium in this function. Increasing calcium levels without adding magnesium can be less effective and may increase the risk of heart disease, according to a 2017 study published in Open Heart. Antine emphasized that calcium consumption should be twice as high as magnesium.

3. Lowering blood pressure
After reviewing dozens of studies - involving more than 2,000 people - the researchers found that taking magnesium supplements reduced systolic and diastolic blood pressure. However, if you do not have high blood pressure, do not take magnesium as a preventive measure. A 2009 study showed that adding this nutrient does not affect the blood pressure level of those who already have normal blood pressure.

Prevent migraines
Some research suggests that people with chronic migraines are also likely to suffer from magnesium deficiency. A 2016 review revealed 21 previously published studies that reported that migraine sufferers who received intravenous magnesium therapy improved significantly, as the frequency and severity of headache pain decreased.

5. Improving sports performance
Professional athletes eat a variety of magnesium-rich foods for a variety of reasons. Research suggests that magnesium plays an important role in improving performance.It helps nourish your muscles by boosting the flow of glucose to it, which is the main source of energy.It also helps your body to get rid of lactic acid, an accidental product of exercise that can lead to stiffness. Muscles. Both exercises can help you maintain your body's energy and activity during workouts.

6 - reduce psychological pressure
Many studies have found that magnesium may play a role in reducing symptoms of stress and anxiety. "Psychological stress is an important factor in lowering magnesium levels in the body," she said.

7- Improve your mood
If you suffer from depression, your diet is likely to play a pivotal role.Research has linked magnesium deficiency to an increased risk of depression in people under the age of 65, but the results have yet to prove whether boosting magnesium intake can help relieve symptoms. Depression. Moreover, magnesium may contribute to the treatment of anxiety and premenstrual syndrome. In contrast, these findings need more research to prove.

Reducing inflammation
Scientific research has linked chronic inflammation to many diseases, from an increased risk of type 2 diabetes, to cardiovascular and other chronic diseases. One study looked at the role magnesium plays in the onset of inflammatory symptoms in middle-aged and overweight women. While those with low levels of magnesium have been shown to have the highest levels of inflammation, 250 mg of magnesium for two months does not appear to have affected the inflammation.

However, magnesium intake has been associated with lower body fat, which is an inflammatory agent. Therefore, the researchers hypothesized that eating more magnesium may have a better effect, and recommended that it be included in the diet.

9- Calming the symptoms of attention deficit disorder with hyperactivity
Some studies have revealed that children with attention deficit hyperactivity disorder have magnesium deficiency compared to normal, although there is no scientific evidence to date that the magnesium deficiency is actually causing this type of disorder.

A study of 25 children with ADHD and 25 normal children showed that magnesium supplementation helped improve cognitive function in children with ADHD who also suffer from magnesium deficiency.

Make sure you eat enough magnesium
About half of Americans do not include enough magnesium in their diet. If you are worried about your low magnesium level, Antine recommends taking 350 milligrams a day for people without health problems after thorough testing and evaluation. Antenine warns against exceeding the recommended daily intake, so before taking any supplements consult your doctor.

Anten stressed the need to include a number of foods in your diet to get adequate levels of magnesium, such as leafy greens, spinach, nuts, whole grains, beans, peas and soybeans, as well as a specific amount of black chocolate.