Most people don't get enough magnesium.
According to the Daily Mail, Michael? Mosley's doctor, michael mosley, recently participated in the breakfast program of BBC Radio 2, calling people's attention to the indispensable "magnesium", which is actually related to many common diseases, including migraine, depression, irregular heartbeat, insomnia, fatigue, and even eyelid twitching and leg cramps.
A survey of 8,000 participants by Mineral Check, a British testing company, from August, 2065,438+04 to June, 2065,438+06 showed that about 70% of British people had low magnesium content. Similarly, the government's recent "National Diet and Nutrition Survey" showed that most children and adolescents did not get the recommended daily intake, and 53% girls did not get enough intake.
Magnesium is a natural sedative.
Magnesium is an indispensable mineral and plays a vital role in more than 300 different enzymatic reactions in the body every day. Don't underestimate the nutrient magnesium, which is also called "natural tranquilizer" and is the key nutrient to regulate the function of human nervous system. Magnesium can help the muscles of the body relax, and it can also help the brain to secrete and produce chemicals that control and regulate emotions. At the same time, it plays a key role in blood pressure, blood sugar control, metabolism and the health of nervous system and bones.
Magnesium deficiency may lead to migraine, depression, arrhythmia and insomnia.
If the magnesium content is too small, muscles including eyes will convulse.
The lack of beauty in the human body leads to these diseases.
1. Affect sleep
Studies have found that when the magnesium content in the body is too low, it will affect sleep. Nick, a nutritionist in London and author of Anti-aging Food and Fitness Program? Hai said that magnesium contributes to the normal function of the nervous system and provides nervous system support, thus contributing to sleep. Magnesium can increase a chemical neurotransmitter called γ -aminobutyric acid (GABA) in the brain, which can promote relaxation and sleep. The low content of GABA in the body may make it difficult to relax. Magnesium can help to relax and promote a good sleep. A study of 20 12 found that taking 500 mg of magnesium before going to bed for 8 weeks has a positive effect on insomnia.
2. migraine
A study published in the European Journal of Nutrition Research found that spraying local magnesium oil for three months in a row can help to reduce the severity of migraine, which may be due to the hormonal regulation and muscle relaxation characteristics of magnesium.
depress
The magazine from Healthista also said that magnesium not only regulates hormones, but also helps to balance blood sugar, thus alleviating depression and anxiety. Positive neurotransmitters in the brain, such as serotonin, are regulated by magnesium, which is essential to stabilize mood. Last year, researchers published a study in the journal Library of Science, and found that adults who consumed 248 mg of magnesium every day for six weeks improved their depression and anxiety.
4. Eyelid twitching
One of the most common forms of magnesium deficiency is eyeball twitch, which is a symptom related to the ability of minerals to regulate muscle movement. If the magnesium content is too small, muscles including eyes will have spasms and convulsions.
The food sources of magnesium include: green vegetables, nuts, beans and so on.
5. Muscle spasms
As a muscle relaxant, magnesium and calcium can cooperate to regulate muscle movement. If there is a lot of calcium in the body, but not enough magnesium, muscles in any part of the body will go into a state of spasm. It may be manifested as leg cramps, muscle pain, tightness and general pain.
6. eczema
Magnesium helps to reduce inflammation. In a study of 3000 postmenopausal women, increasing magnesium intake can reduce three biomarkers of inflammatory reaction: CRP(C- reactive protein), TNF (tumor necrosis factor α) and IL -6 (interleukin -6). And eczema and other skin inflammation problems, in addition, magnesium also helps to regulate vitamin D and contribute to skin health.
7. Hungry for chocolate
A craving for certain foods may indicate a lack of nutrition. If chocolate is what you crave most, a lack of magnesium may be the reason. Magnesium has a strong taste, because our level is lower than before, so some experts suggest that when we crave chocolate during menstruation, what we really crave is magnesium. Dark chocolate contains more than 60% cocoa powder, the highest content.
8. Always tired
Nick Hay said: Magnesium is a part of the body's natural energy production system, which helps to release energy. Low energy level and fatigue are related to low magnesium level in the body, because the body needs magnesium to produce adenosine triphosphate, which is necessary for energy production.
9, eyes jump
Hai explained that one of the most common ways of magnesium deficiency is through eye twitching. This is a symptom related to the ability of minerals to regulate muscle movement. If there is too little magnesium, muscles, including eyes, will have spasms and convulsions.
In addition, women who are entering menopause also need magnesium, because menopause bones will be naturally lost. Magnesium can help strengthen bones, prevent fractures and injuries, and can also moderately relieve emotional problems such as anxiety, irritability and irritability experienced by menopausal women.
Sources of magnesium: green vegetables, nuts, beans, etc.
At present, there are oral magnesium supplements, and some people will cause stomach discomfort after using them. In addition, there is a supplementary way to absorb magnesium through the skin and directly reach the blood. It is suggested that the daily intake of magnesium is 380 mg for men and 320 mg for women. Generally, it can be taken from green vegetables, nuts, beans such as peanuts, black beans, soybeans, cashews and grains such as oats, barley and wheat.
Common problems of magnesium
What you need to know about magnesium supplements:
Mr. Hai said that oral magnesium supplements sometimes cause stomach upset. If you have problems such as irritable bowel syndrome, you will also absorb enough magnesium from oral supplements. He explained that absorbing magnesium through the skin will lead to better absorption, because it is continuously released, bypassing the digestive system and reaching the blood more directly. The absorption rate of rapid use of magnesium chloride is impressive, Hein said. A study on the transdermal absorption of magnesium found that using magnesium on the skin instead of taking it orally can make the cellular magnesium level five times faster than that of traditional tablets or capsules.
Magnesium ointment can resist hypertension;
A study found that magnesium ointment can replace antihypertensive drugs or serve as a supplement to antihypertensive drugs. For millions of hypertensive patients, this may be promising news, which will increase the risk of heart disease, stroke and vascular dementia. Scientists know that people with above-average blood pressure may lack magnesium, which is thought to help the body regulate blood flow. Now a new study has found that the local application of skin absorption significantly increases the mineral content in the blood. About 75 million adults in the United States suffer from hypertension, affecting 0/60,000 people in Britain.
Researchers at the University of Hertfordshire say that only 86% of people get the recommended magnesium content in their diet. They say that supplements have been proved to improve immune function, improve heart health and reduce the risk of metabolic syndrome, which is a combination of diabetes, hypertension and obesity.
How much magnesium do I need? ：
The amount of magnesium you need is 300 mg per day for men (19-64 years old) and 270 mg per day for women (19-64 years old).
You should be able to get all the magnesium you need from your daily diet.