Magnésio: Uma análise detalhada sobre os seus benefícios.

Magnesium: A detailed analysis of its benefits.

Discover our range of magnesium supplementation:

 

1. Introduction

Magnesium is crucial for health, participating in more than 300 biochemical reactions in the body. Deficiency of this essential mineral, common in many contemporary diets, is linked to several health problems, highlighting the importance of adequate intake through food and, when necessary, supplementation.

2. Magnesium in the Human Body

This mineral plays a vital role in the functioning of the nervous system, maintaining bone health, regulating blood sugar levels, as well as contributing to the energy production process and protein synthesis.

 3. Food Sources of Magnesium

Food is the best source of magnesium. Here are details about foods rich in this mineral, which are essential to incorporate into your diet:

3.1 Dark Green Leafy Vegetables
  • Spinach and kale are especially rich in magnesium, providing a concentrated source of the mineral in a small serving.
3.2 Nuts and Seeds
  • Pumpkin seeds , almonds and chia seeds are among the nuts and seeds with the highest levels of magnesium, ideal for snacks or as a complement to salads.
3.3 Legumes
  • Black beans , lentils and chickpeas are legumes that offer a good amount of magnesium, as well as being rich in fiber and protein.
3.4 Whole Grains
  • Quinoa , buckwheat and whole oats are magnesium-rich grains that can be included at breakfast or as part of main meals.
3.5 Fish and Meat
  • Salmon and mackerel are not only excellent sources of omega-3, but they also contain magnesium. Lean meats like chicken and beef also offer the mineral.
3.6 Chocolate
  • Rich in magnesium, as well as being a source of antioxidants. Opt for chocolate with a high percentage of cocoa for greater benefit.

   

4. Health Benefits of Magnesium

Magnesium supplementation and a diet rich in this mineral have been associated with the prevention and management of chronic diseases, better blood pressure control, reduced risk of type 2 diabetes, relief of migraine symptoms, and better sleep quality.

   

5. Supplementation and Dosage Recommendations

The daily magnesium requirement varies depending on age, gender and health condition. Supplementation should be considered when it is not possible to meet needs through diet alone, with specific dosage recommendations based on health guidelines.

   

6. Side Effects and Interactions

Although magnesium is safe for most people when consumed in adequate amounts, high-dose supplementation can lead to side effects such as diarrhea. It is also important to consider interactions with medications.

   

7. Conclusion

Incorporating a variety of magnesium sources into your diet is essential for health and well-being. When diet is not enough, supplementation can be an effective alternative, always under professional guidance.

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References

  1. Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: Are the health consequences underestimated? Nutrition Reviews, 70(3), 153-164. https://doi.org/10.1111/j.1753-4887.2011.00465.x
  2. DiNicolantonio, J. J., O'Keefe, J. H., & Wilson, W. (2018). Subclinical magnesium deficiency: a main driver of cardiovascular disease and a public health crisis. Open Heart, 5(1), e000668. https://doi.org/10.1136/openhrt-2017-000668
  3. Gröber, U., Schmidt, J., & Kisters, K. (2015). Magnesium in Prevention and Therapy. Nutrients, 7(9), 8199–8226. https://doi.org/10.3390/nu7095388
  4. Schwallfenberg, G. K., & Genuis, S. J. (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica, 2017, 4179326. https://doi.org/10.1155/2017/4179326
  5. Volpe, S. L. (2013). Magnesium in disease prevention and overall health. Advances in Nutrition, 4(3), 378S–383S. https://doi.org/10.3945/an.112.003483
  6. Qu, X., Jin, F., Hao, Y., Li, H., Tang, T., Wang, H., Yan, W., & Dai, K. (2013). Magnesium and the risk of cardiovascular events: a meta-analysis of prospective cohort studies. PLoS ONE, 8(3), e57720. https://doi.org/10.1371/journal.pone.0057720
  7. Elin, R.J. (2010). Assessment of magnesium status for diagnosis and therapy. Magnesium Research, 23(4), S194-S198. https://doi.org/10.1684/mrh.2010.0213
  8. Fang, X., Wang, K., Han, D., He, , J., & Wang, F. (2016). Dietary magnesium intake and the risk of cardiovascular disease, type 2 diabetes, and all-cause mortality: a dose-response meta-analysis of prospective cohort studies. BMC Medicine, 14, 210. https://doi.org/10.1186/s12916-016-0742-z
  9. Workinger, J. L., Doyle, R. P., & Bortz, J. (2018). Challenges in the Diagnosis of Magnesium Status. Nutrients, 10(9), 1202. https://doi.org/10.3390/nu10091202
  10. Schuchardt, J. P., & Hahn, A. (2017). Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update. Current Nutrition & Food Science, 13(4), 260-278. https://doi.org/10.2174/1573401313666170427162747
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