Magnesium appears in chestnuts, bananas, spinach, beans, among many foods, and has been present in studies around the world. One of the most recent, published in the European Journal of Preventive Cardiology, proves its role in promoting arterial health.
For the studyresearchers from the University of Minnesota, in the United States, evaluated data from more than 15,000 adults and observed that among those who consumed a diet rich in magnesium there was less risk of cardiovascular problems.
Although it is an observational work, that is, it does not establish a cause and effect relationship, due to the number of studies found in the scientific literature it is impossible not to consider the hypothesis. Because the mineral has antioxidant action, which helps protect blood vessels. There is also evidence that it is involved in mechanisms that favor blood pressure control.
“Magnesium participates in several biochemical processes in our body”, comments nutritionist Débora Donio, from the Check-Up Unit at Hospital Israelita Albert Einstein. She explains that it acts in the transmission of nerve impulses and the production of well-being neurotransmitters, hence the relationship with mood and sleep.
It is also worth highlighting its role in energy metabolism and protein synthesis, in addition to the mechanism of muscle contraction and relaxation, which impacts physical performance. There is also evidence that it favors the use of vitamin D. Not only that, the mineral contributes to bone mineralization.
Supplementary: yes or no?
There are different attributes and, given so much publicity, many people use supplements on their own — which, according to experts interviewed by Agência Einstein, can be dangerous. “There is a belief that, because it is a nutrient and is linked to something ‘natural’, it does not cause harm, but excess can trigger kidney problems, among other damages”, warns nutritionist Daniela Boulos, from the Check Unit -Up from Hospital Israelita Albert Einstein. There are even risks of drug interactions.
Some people may indeed need to supplement. But each situation must be evaluated thoroughly, through clinical and laboratory examinations. “High-performance athletes, who tend to lose minerals through sweat, are candidates”, comments Débora Donio.
Elderly people, especially those with eating difficulties and intestinal disorders, also tend to need it, as do patients who use certain medications to treat stomach problems.
“The deficiency triggers some symptoms, but the signs can often come from other nutritional deficiencies, contributing to confusion,” says Boulos. Indisposition, memory problems and tiredness are examples.
Sources of magnesium
It is recommended to consume between 300 and 400 mg of the mineral per day, a target that can be reached with a menu full of nuts, vegetables, fruits and beans. Check out some good suppliers, according to the Brazilian Food Composition Table from the University of São Paulo (USP):
- Brazil nuts (30g handful) = 97 mg
- Cashew nuts (30g handful) = 87 mg
- Sesame seed (15g tablespoon) = 54 mg
- Peanuts (30g handful) = 47 mg
- Cooked pinto beans (80g shell) = 36 mg
- Silver banana (80g unit) = 23 mg
- Milk (240 ml glass) = 23 mg
- Oats (15g tablespoon) = 17 mg
- Cooked chickpeas (serving spoon 45g) = 16.7 mg
- Avocado (tablespoon 45 g) = 13 mg
- Raw kale (22g tablespoon) = 9.4 mg
- Cooked lentils (serving spoon 35g) = 8.9 mg
- Cooked spinach (25g tablespoon) = 8 mg
This content was originally published in Magnesium: find out why it can’t be missing from your plate on the CNN Brasil website.
Source: CNN Brasil
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