Magnesium is an essential mineral in human nutrition for the many benefits it brings to the body. It ranks among the macro-called because their daily requirements are greater than 100 mg.

Magnesium Benefits

Although there are many benefits in magnesium, is known especially for contributing to the absorption of calcium and for being a powerful muscle relaxant. We know that is involved in various bodily functions such as production and transportation of energy and protein production performance of certain enzymes.

Magnesium helps maintain healthy nervous system, is a powerful natural tranquilizer that promotes sleep and relaxation, so it is recommended antidepressants and anti-stress treatments.

Other offers many benefits magnesium are: prevent kidney stones; decreases premenstrual pains to intervene in the hormonal balance, prevent premature birth, protects cardiovascular disease, controls intestinal flora and acts as a mild laxative and as an antacid.

Main sources of magnesium:

Magnesium may be reduced considerably by refining processes and cooking foods that are submitted, as well as chemical fertilizers used in cultivation.

Some important sources of Magnesium are: nuts (walnuts, hazelnuts, almonds, pistachios, sesame and sunflower), cereals (wheat germ, millet and rice, yeast), leafy vegetables and legumes: lentils, beans ( beans), chickpeas and soy sprouts and cocoa. To a lesser amount is found in dairy, meats and fruits such as bananas, dried apricots, apricot and avocado.

Magnesium deficiency

The absorption of magnesium occurs in the intestine. We know that excess calcium and phosphorus decrease its absorption. Magnesium deficiencies are usually rare but can occur in alcoholics, diabetic acidosis, severe vomiting, diuretic abuse, use of certain drugs or malabsorption.

Magnesium deficiency can be expressed by the following symptoms: weakness or lack of muscle coordination, muscle cramps, tremors, convulsions, nausea, vomiting, diarrhea, development of calcium deposits in soft tissues, lack of appetite, drowsiness, heart failure, irritability and instability emotional constipation, premenstrual disorders, tooth decay, osteoporosis, hypocalcemia, among others.

Recommended daily amounts of magnesium:

The recommended daily intake of magnesium for children and adults is:

• Children 1-3 years: 80 milligrams
• 4-8 years: 130 milligrams
• 9 to 13 years: 240 milligrams
• 14-18 years (boys): 410 milligrams
• 14-18 years (women): 360 milligrams
• Male adults: 400-420 mg
• Adult females: 310-320 milligrams
• Pregnant women: 350-400 milligrams
• Breastfeeding women: 310-360 milligrams

As for side effects from an excess of magnesium, these are not common because the body eliminates the excess of this macromineral.

* Potassium. Is responsible for strengthening the activity of the kidneys to stimulate elimination of toxins through the urine, and storage of carbohydrates and converting it into energy.

It also helps maintain proper heart rate and blood pressure at normal levels and is essential for the transmission of all nerve impulses.

* Selenium. Has antioxidant properties, which gives it the ability to prevent premature aging and cancer. It is helpful in treating dandruff and kept in good condition to the liver, heart and reproductive organs.

* Silicon. It helps to absorb calcium, build new cells and nourish tissues.

* Sodium. Is responsible for regulating the distribution of water in the body, involved in the transmission of nerve impulses to muscles and participates in the digestive process.

* Iodine. It is essential for the proper functioning of the thyroid gland, helps growth, improves mental alertness, burn excess fat and allows the development of nails, hair, skin and teeth.

* Zinc. It is vital for growth, regulates sexual development, epidermal and hair, and is necessary for the production of insulin (hormone that is responsible for keeping blood sugar levels within normal ranges).

* Sulfur. It is part of the structure of skin, nails, hair and cartilage, is responsible for neutralizing toxic substances and helps the liver in bile secretion.

* Calcium. Is an essential component of bones and teeth, 99% is in them and the remaining 1% is stored in the muscles, so it is vital for development and good health of these structures. It also participates in blood clotting and nerve impulse transmission.

* Chloride. Promotes fluid balance in the body, helps the liver detoxify and is vital for the formation of acid in the stomach

* Cobalt. Involved in the production of red blood cells.

* Copper. Hemoglobin becomes stored iron in the body and can take advantage of which is contained in food.

* Chrome. It helps in the normal assimilation of sugar for the insulin-hormone produced by the pancreas works properly, while regulating cholesterol levels and is involved in protein transport.

* Phosphorus. This is a point with calcium participates in the formation of bones and teeth, in addition, it is essential to transform food into energy consumed.

* Fluoride. Prevents tooth decay and strengthens bones.

* Iron. Necessary for the production of hemoglobin (a substance contained within red blood cells and carries oxygen to the blood) and myoglobin (oxygen to muscles). It is essential for the proper use of B vitamins.

* Lithium. It is essential for nervous system regulation.

* Magnesium. Allows for proper absorption of calcium and vitamin C, the proper functioning of the nervous system and increases the secretion of bile (thereby facilitating the digestion of fat and toxic waste disposal) also helps reduce heart problems and is involved in the process of contraction and muscle relaxation.

* Manganese. Is responsible for activating the enzymes involved in the formation of fats and helps in the utilization of vitamins C, B1, and B8.

* Molybdenum. Helps prevent anemia and dental caries.

A good habit is to start the day with fruit in natural juice or in part. The water, antioxidant vitamins, minerals, enzymes and fiber that contains the fruit helps to hydrate, purify and revitalize our body. Are low in calories and no cholesterol. All fruits and vegetables we consume are few.

Fruits have the advantage of being eaten raw, so taking advantage of all its nutrients. Is rich in vitamins, minerals, trace elements and nutrients such as bioflavonoids help regulate the immune system. They have detoxifying properties: stimulates liver and kidney function and helps improve intestinal laziness due to its fiber content.The energy value of fruit is generally very low due to its high water content (80-90%). Provide about 50 calories per 100 grams, which are derived primarily from complex carbohydrates, almost all in the form of fructose. Its concentration increases as more mature fruit. They contain trace amounts of unsaturated fats that are always and have no cholesterol, except the coconut which has a large amount of saturated fat.

The banana has a caloric value of about 85 calories per 100 gr. and contains carbohydrates, mainly in the form of sucrose, which is not recommended for diabetics.

The sour taste of the fruits is another feature. This is because a number of organic acids are not essential nutrients for our body and in fruits. In citrus, we find citric acid, malic acid in apples, plums, tomatoes and tartaric acid in grapes. None of these acids is harmful to the body or harmful to the stomach, since it does not reach the acidity of gastric juice.

Source: http://www.alimentacion-sana.com.ar/informaciones/novedades/frutoterapia.htm
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