Magnesium plays a major role in numerous enzyme reactions, which are very essential for our body. This mineral also helps in nerve functions and muscle movements. Around 25 grams of magnesium is present in the body of an adult human. Around 50-60 % of the magnesium in your body is stored in the bones. Statistics show that millions of people in the United States are living with magnesium deficiency.
Not taking enough magnesium can cause many health problems. You need to take enough magnesium-rich foods to keep your body functions smooth and healthy. There are many plant-based foods that are rich in magnesium, such as nuts, whole grains, dark green vegetables, legumes, etc. Just one cup of soy milk can provide 61 mg of magnesium.
Here are some of the reasons for including magnesium-rich foods in your plant-based diet.
Boosts Your Exercise Performance
Studies have shown that magnesium has a major role to play in boosting your exercise performance. You may need 10-20 % more magnesium during exercise. One main advantage of magnesium is that it helps the blood sugar to move into the muscles and dispose of lactate. Many health experts are recommending magnesium supplements for boosting exercise performance in athletes, older adults, and people suffering from chronic diseases.
Helps In Several Biochemical Reactions
Your bones hold around 60% of the total magnesium in your body. The rest of your body’s magnesium is present in soft tissues, muscles, blood, and other fluids. All the cells in your body contain magnesium and need it for their functioning. One major role of magnesium in your body is to act as a cofactor in the biochemical reactions performed by the enzymes. These biochemical reactions help in energy creation, muscle movements, protein formation, gene maintenance, etc.
Fights Type 2 Diabetes
If you are suffering from type 2 diabetes, eating magnesium-rich plant-based foods is very beneficial for you. Many studies have linked type 2 diabetes with varying levels of magnesium in your blood. Low levels of magnesium can impair the ability of insulin to keep the blood sugar levels in check. If you are not consuming enough magnesium-rich foods, then you are at a higher risk of developing type 2 diabetes.
Helps In Alleviating Depression
Many studies conducted over the years have proven that magnesium plays a major role in your brain function and mood. Some recent studies have linked lower levels of magnesium in your body with a higher risk of depression. An analysis conducted on 8,800 people who are over the age of 65 found that the risk of depression is 22% high in people with lower levels of magnesium. That is why some health experts are recommending magnesium-rich foods for people with depression.
Helps In Reducing Inflammation
Chronic inflammation is one of the major causes of obesity, age, and several chronic diseases. Studies have shown that one of the main reasons for chronic inflammation is lower levels of magnesium in your body. A study showed that the levels of inflammatory marker CRP are higher in children with low blood magnesium levels. Taking magnesium supplements can help in reducing the CRP and other inflammatory markers.
Lowers Your Blood Pressure
High blood pressure can increase the risk of heart attack, stroke, and many cardiovascular diseases. Taking magnesium-rich foods will help in lowering your blood pressure and reduce the risk of stroke and heart disease. A recent study has shown that the diastolic blood pressure and systolic blood pressure were significantly reduced when the test subjects took 450 mg of magnesium daily. You should note that these benefits were only seen in people with high blood pressure.
Helps To Fight Migraines
Migraines are chronic painful headaches that have a negative impact on your daily life if you leave them untreated. People with migraines often suffer from nausea, vomiting, and light sensitivity. Some health experts believe that people with magnesium deficiency are most likely to suffer from migraine attacks. Some of the recent studies are showing that taking magnesium supplements can help in preventing migraine attacks and prevent the symptoms of migraine.
Helps To Improve The Symptoms Of PMS
Women who are in the menstrual age often suffer from postmenstrual syndrome or PMS. This condition affects your physical and mental health during certain days of your menstrual cycle. The symptoms of PMS usually start 5-11 days before menstruation. Abdominal cramps, water retention, stress, irritability, nausea, tiredness, etc. are some of the common PMS symptoms. Studies are showing that taking magnesium supplements can help in reducing water retention, improving your mood, alleviate abdominal pain, etc.
Helps To Reduce Insulin Resistance
One of the leading causes of type 2 diabetes and metabolic syndrome is insulin resistance. It occurs due to the impaired ability of your liver cells and muscles to absorb sugar from the blood properly. Magnesium has a major role to play in this process and people with metabolic syndrome and type 2 diabetes are usually magnesium deficient. Therefore, take enough magnesium-rich foods to prevent insulin resistance.