Importance of the Magnesium in the Health Daily
The Importance of the Magnesium in the Health Óptima
The magnesium is a mineral essential that desempeña a role crucial in the mantenimiento of the health óptima, especially for those that have cruzado the barrera of the 35 years. Often subestimado, this mineral is vital for a serie of funciones corporales that include the metabolism energético, the health ósea, the functioning of the system immune and mucho more.
¿By What Necesitamos Magnesium Daily?
The body humano needs magnesium diariamente for work correctamente. This mineral is a cofactor in more of 300 reacciones enzimáticas in the body, which means that help a catalizar reacciones químicas essential. Without a cantidad adequate of magnesium, these reacciones can volverse ineficientes, it that can lead to a range of health problems.
Benefits of the Magnesium for the Health
The magnesium ofrece a amplia gama of benefits for the health, that include:
- Improves of the metabolism energético, ayudando a convertir the foods in energy.
- Support to the system immune, manteniéndolo fuerte and capaz of luchar contra infections.
- Fortalecimiento of the huesos, already that the magnesium help a regular the calcio, a component key of the estructura ósea.
- Reduction of dolores and calambres musculares, proporcionando relief a quienes sufren of calambres nocturnos or espasmos musculares.
- Promoción of the health of the heart, ayudando a maintain a ritmo cardíaco regular and healthy.
- Reduction of the stress and the anxiety, already that the magnesium plays a role in the regulación of neurotransmisores that afectan the state of mood.
¿What Sucede with the Deficiencia of Magnesium?
The deficiencia of magnesium is more common of it that piensa and can have a impact significant in the health. The symptoms of deficiencia may include:
- Fatigue and debilidad.
- Calambres musculares and espasmos.
- Problems óseos, like osteoporosis.
- Ritmos cardíacos anormales.
- Increase of the stress and the anxiety.
Is essential address any deficiencia of magnesium for avoid these problems of health. This can achieve a through of a diet rich in magnesium or mediante the suplementación.
Foods Rich in Magnesium
Incorporate foods rich in magnesium in the diet daily is a way effective of ensure a intake adequate of this mineral. Some of these foods include:
- Berries secos and semillas, like almendras, nueces and semillas of girasol.
- Vegetables of hojas verdes, like espinacas and acelgas.
- Legumbres, like frijoles negros and garbanzos.
- Grains whole, like arroz whole and oats.
- Pescados fatty, like the salmón and the caballa.
Suplementación of Magnesium: ¿Is Necesaria?
For some people, especially those with a diet pobre in magnesium or conditions of health that afectan the absorción of nutrients, the suplementación can be necesaria. The supplements of magnesium are generalmente seguros and not have contraindications significativas. However, is important follow the recommendations of dosis for avoid effects secundarios like diarrea or malestar estomacal.
The majority of the supplements of magnesium can take without the consent of a doctor, a less that experimente any reaction adverse. In tal caso, it is recommended consult with a professional of the health.
Dosis Recomendadas of Magnesium
The needs daily of magnesium can variar según the edad, the sexo and the conditions of health. However, the dosis generales recomendadas are:
- Adultos men: 400-420 mg by day.
- Adultos women: 310-320 mg by day.
- Women embarazadas: 350-360 mg by day.
Is important not exceder the dosis recomendada, already that the excess of magnesium can lead a problems of health like diarrea and desequilibrios electrolíticos.
The Role of the Magnesium in the Well-being Overall
The magnesium not only is essential for funciones corporales específicas, but that also contributes to the well-being overall. Helps reduce the stress, improves the sleep and promueve a state of mood equilibrado. For those older of 35 years, maintain levels adecuados of magnesium can be especially beneficioso for face the challenges of health that vienen with the edad.
In conclusion, the magnesium is a mineral indispensable that not debe pasarse by alto. Already be a through of the diet or the suplementación, asegurarse of obtain enough magnesium diariamente is crucial for maintain a health óptima and a well-being overall.
For more information, can visit the following link: Everyday Health