Avoid magnesium deficiency to take care of your heart

studies on incidence of magnesium deficiency they might not be telling us the truth about the situation. These studies are based on surveys on food intake and on tests that measure the concentration of magnesium in the blood serum.

But, as he says Dr James DiNicolantonio, a researcher at the University of Kansas, most of the magnesium is found inside the cells, where there may be a deficiency that is not reflected in the serum, because the body is extracting the mineral from the muscles and bones. A muscle tissue biopsy would be a much more reliable test of the magnesium status in the body.

According to different studies, between 15 and 50% of the population in developed countries it could be affected by a subclinical deficiency of magnesium. This deficiency would be caused by a poor choice of food, the decrease in magnesium in food due to the poor quality of cultivation soils, the intake of certain medications and chronic diseases that affect the absorption of the mineral.

Magnesium deficiency linked to heart disease and diabetes

People who do not get enough magnesium through food suffer from a increased risk of suffering from two very common pathologies: heart disease and type 2 diabetes, according to a study led by Dr. Xuexian Fang of Zhengzhou University in China and published in BMC Medicine.

Low magnesium levels have been associated with an increased risk of suffering arterial hypertension, heart attack and death. According to the study authors, most people need an additional 300 mg of magnesium daily to reduce the chances of developing many chronic diseases, including diabetes and heart disease. On the other hand, magnesium has other health benefits,

Researchers from Qatar University in Doha reached the same conclusions. In research published in Diabetes Research and Clinical Practice, ensure that the incidence of diabetes corresponds to magnesium levels. That is, at a lower magnesium level, more likely to develop diabetes. And this risk is greater in people with hypertension.

Magnesium is essential for heart health

Magnesium favors the proper functioning of the heart in different ways:

Reduces inflammation. Prevents arteriosclerosis (hardening of the arteries). Normalizes blood pressure. Improves blood flow by relaxing arterial walls and reducing blood density.

In relation to the prevention of diabetes, magnesium improves the body’s ability to regulate blood sugar This property is interesting even for people who have already developed diabetes. In a study with patients with diabetes, it was found that in those with a higher intake of magnesium, the risk of suffering metabolic problems was reduced.

Besides, diabetics suffer greater magnesium lossTherefore, the control of the state of this mineral is especially important.

Magnesium deficiency symptoms

The most frequent symptoms that can suggest a magnesium deficiency are:

Nervousness without clear causes.Dizziness.cramps muscles, especially in the calves. Tendency to depression.

Since these symptoms may also be due to other problems, it is worth looking for medical advice.

Foods rich in magnesium

In any case, healthy people do not need to take supplements to avoid the problems associated with magnesium deficiency. Enough with include in the diet foods that abound in this mineral. Some that contain it in abundance are:

Pure cocoaAlmondsAvocadosCashewsLegumesFlax, pumpkin and chia seedsWhole grain cerealsBananas and green leafy vegetables

But do not seek to get all the magnesium you need with a single food, but through the combination of various products in daily intakes.

References

Rebecca B Costello et al. Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come. Advances in Nutrition.Zumin Shi et al. Association of low serum magnesium with diabetes and hypertension: Findings from Qatar Biobank study. Diabetes Research and Clinical Practice.Xuexian Fang et al. Dietary magnesium intake and the risk of cardiovascular disease, type 2 diabetes, and all-cause mortality: a dose-response meta-analysis of prospective cohort studies. BMC Medicine.