Magnesium is an essential mineral for the proper functioning of our body, as it participates in over 300 biochemical reactions: it is part of the macronutrients and we ingest it through food. As specified by Humanitas, it is found "60% in our bones, a large portion in the muscles and only 1% in the blood. Magnesium is absorbed by the small intestine and then filtered by the kidneys. We expel it mainly through urine, but also through feces and sweat." Specifically, it is a chemical element indicated by the symbol Mg and is widespread in nature in the earth's crust and in marine waters. Why does our body need it? Magnesium plays several important roles in human physiology, contributing to the well-being of the muscular, nervous, cardiovascular and immune systems. It is forbidden to underestimate it. Below, we find its main benefits, what happens when it is lacking and in which foods it is most present.
What is Magnesium and What Are Its Benefits?
Magnesium is defined as a cofactor in many enzymatic reactions: this means it facilitates vital processes such as protein synthesis, energy production, and the regulation of blood sugar levels. Magnesium is essential for maintaining skeletal health, as it contributes to bone mineralization and the regulation of calcium levels. Furthermore, it plays a crucial role in nerve transmission and muscle contraction, including that of the heart muscle, thus influencing heart rate and blood pressure. Among the best-known benefits of magnesium are the reduction of muscle discomforts, such as cramps, and improved sleep quality. It can also help reduce stress by acting as a natural tranquilizer. Furthermore, especially in the world of sports, it has been linked to better energy management: it reduces fatigue and improves physical endurance. Relatively recent research (dating back to 2017), as reported by the Veronesi Foundation, suggests that magnesium could also play a role in the prevention of some chronic diseases, such as cardiovascular disease – it is a good mineral for the heart – and type 2 diabetes, thanks to its ability to influence insulin sensitivity.
What Are The Consequences of Magnesium Deficiency in The Body?
A healthy person rarely experiences a significant magnesium deficiency. However, it can be difficult to maintain a magnesium level if you engage in constant physical activity that causes sweating, if you take laxative medications for a long time, or if you suffer from disorders that cause intestinal inflammation (such as Crohn's disease), gastritis, chronic diarrhea, or if you have diabetes. Symptoms can range from mild to more serious when faced with hypomagnesemia, as a severe magnesium deficiency is called: the individual is subject to muscle weakness, cramps, tremors, fatigue, loss of appetite, and nausea. In more severe cases, heart rhythm problems, hypertension, and an increased risk of osteoporosis may arise. Since magnesium has been shown to play a role in modulating the central nervous system and in the production of neurotransmitters, it is possible to develop anxiety, insomnia, and a bad mood.
Foods Rich in Magnesium and Recommended Amounts
A balanced diet ensures an adequate intake of magnesium: according to the DRIs, the Dietary Reference Intakes, an adult requires 300 mg of this mineral per day. There are many magnesium-based supplements available at both pharmacies and supermarkets, but it is a substance present in a wide range of foods. Exploring the nutritional tables of foods from CREA (the Council for Agricultural Research and Analysis of Agricultural Economics), the following are among those richest in magnesium:
- wheat bran: 550 mg/100 grams
- almonds: 264 mg/100 grams
- Cashews: 260 mg/100 grams
- wheat germ: 255 mg/100 grams
- raw quinoa: 189 mg/100 grams
- Roasted peanuts: 175 mg/100 grams
- Cannellini beans: 170 mg/100 grams
- Borlotti beans: 165 mg/100 grams
- Hulled millet: 160 mg/100 grams
- hazelnuts: 160 mg/100 grams
- pistachio: 158 (if Bronte Dop 121) mg/100 grams
- walnuts: 131 (pecans 121, macadamia 118) mg/100 grams
- wheat flour: 120 mg/100 grams
- pearled spelt: 112 mg/100 grams
- Fried sardines: 102 mg/100 grams (70 if fresh)
- Whole wheat pasta: 100 mg/100 grams
- clams: 83.1 mg/100 grams lentils 83 mg/100 grams
- Microwaved spinach: 80 mg/100 grams (raw 60)
- Microwaved chard: 80 mg/100 grams (70 mg if boiled)
We therefore have high concentrations of magnesium in cereals, especially whole grains, which retain the bran and germ and contain fiber; in dried fruit, which also offers a good supply of energy and unsaturated fats; in legumes, which have become a plant-based protein alternative to meat; and in green leafy vegetables, which also provide vitamins and antioxidants. High doses of magnesium are found in pumpkin seeds: 262 mg per 100 grams, in dark chocolate (over 70%) and in bitter cocoa, around 230 mg. Important: magnesium works hand in hand with vitamin D, which facilitates its absorption.
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