MAGNESIUM

 

FACT ABOUT MAGNESIUM

Magnesium is an essential mineral that is very important for carrying out a large number of physical functions. It is involved in building bones and bones, maintaining healthy teeth and preserving muscle mass.

Magnesium ion is the second most commonly used intracellular cation after potassium, which, as a cation in the body, is in fourth place. There are about 20-25 g of magnesium in the body of the adult, which is arranged primarily in bones (53%), then in muscles (27%), and soft tissues (19%).

Lately, there is an increasing number of people who have a shortage of these minerals. This is the result of poor nutrition and magnesium intake.

The homeostasis of magnesium in the body depends on the interaction of the three organs – the kidneys, the small intestine, and the bones. Approximately 30-50% of magnesium consumed by food is absorbed, while in the case of magnesium intake

Low absorption can increase up to 80%. The largest part of magnesium fed through foods is absorbed in the thin and colon.

 

Essential for bone and muscle mass

Magnesium in the human body is the largest percentage in the falcon’s heart. About 60 percent of the total concentration. As such, the biting element is for the absorption of calcium and its incorporation in the bones. Because it is very important for bone mineralization, the amount of magnesium for the input is the most important of the wounds grow up.

As long as the baby is in the mother’s stomach. The process of formatting this structure begins, and it is especially important in the first two years of life when the bones grow and develop. Then the quality of bone mineralization increases.

This is a very important period of life because if the required weight is reached then in the older period of life, the risk of osteoporosis will be lower.

The lack of Magnesium in the body can be associated with many symptoms. These are mainly fatigue, drowsiness, and low muscular mass.

Magnesium is a mineral that is essential for maintaining the required level of oxygen in the body. The necrosis of this mineral leads to an increased need for oxygen and then to fatigue. It can also lead to a lack of calcium in the body. This is of essential importance for the transport of energy into the cages. Taking magnesium in an athlete more often and more often. This is to avoid the appearance of muscle cramps.

Why is it missing?

The main reason for this phenomenon is the lack of minerals in foods consumed. In contrast, a large amount of starch that spends a large amount of this miner.

The lack of magnesium is a common occurrence. Many of the foods do not have minerals. And when some of the foods that contain this mineral are cooked, the process itself is cooking at a high temperature.

Stress, fatigue, nervousness, are the problems that every person lives in today’s way. But this also means that the body is missing something. Most of all it is magnesium. This is one of the most important minerals whose basic function is cage division.

Magnesium participates in the process of energy deprivation in metabolic activities. It is necessary for both the muscular and the nervous systems. It helps to maintain the body’s electrolyte and reduces fatigue. It takes part in over 300 enzymatic processes.

 

Which is the cause

The main reason for this phenomenon is the lack of minerals in foods consumed. In contrast, a large amount of starch that spends a large amount of this miner.

The lack of magnesium is a common occurrence. Many of the foods do not have minerals. And when some of the foods that contain this mineral are cooked, the process itself is cooking at a high temperature.

The richest source of this miner is found in wheat fruits, in winter, in seeds. But today’s diet does not contain all this since it feeds fast foods like soda cups that do not contain this mineral.

Therefore, it is recommended to take various supplements and dietary supplements to make it rich in magnesium. Also, various beneficial effects are encouraged. It is recognized that magnesium is protected from metabolic syndrome and inflammation in cardiovascular diseases by taking magnesium.

It is particularly important in diabetic patients because it plays an important role in the regulation of blood sugar.

Recommended daily entry

The main source of magnesium in human nutrition is foods containing dietary fibers as well as mineral waters rich in magnesium.

It is recommended that the daily intake of magnesium for men is 400-420 mg/day, and for women 310-360 mg daily.

During 2015, the Panel on Dietetic Products, Nutrition, and Allergies (NDA), within the framework of the European Food Safety Authority (EFSA), established dietary reference values for magnesium, based on the results of 13 studies conducted in 9 European Union countries.

The average magnesium intake ranged from 264-439 mg/day for men and 232-357 mg/day for women, so the Commission found that adequate magnesium intake for men was 350 mg/day and for women 300 mg/day.

Recommended adequate magnesium intake;

 

Years                                                        Adequate magnesium intake (mg/day)

Men                   Women

7-11 months                                                       80                         80

1-<3years                                                            170                       170

3-<10years                                                         230                        230

10-<18                                                                300                        250

>18                                                                      350                        300

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