There are several macrominerals that every person should get daily with food. Magnesium is one of them. In the ideal scenario, the human body contains about 20-30 grams, and the daily need for it amounts to hundreds of milligrams. Most of the magnesium is contained in the bones of our body, and the rest - about ¼, in muscles, cells and body fluids.

The human body does not synthesize magnesium, so we need to obtain it either through foods rich in magnesium or by taking supplements. It has been scientifically proven that modern Americans and Europeans do not get enough magnesium. You should know that this macromineral is involved in over 300 metabolic functions in our body. Among these functions are those related to the cardiovascular, digestive and nervous systems, muscles, kidneys, liver, hormone-secreting glands and the brain. The role of magnesium in bone formation is extremely important - a process in which it participates together with the minerals phosphorus and calcium. Curiously, a certain amount of magnesium accumulates on the surface of the bones and serves as a reserve in case of emergency.

Magnesium is also involved in regulating the body's nerves and muscle tone. It is known that excessive sweating releases magnesium, which leads to painful muscle cramps. Regular intake of magnesium is recommended for diabetics and pregnant women. In cases of diabetes, magnesium prevents various vascular complications, and in pregnant women, along with folic acid, protects the fetus from malformation and premature birth. For women, magnesium is important not only during pregnancy. It is needed for both ovulation and conception, and during menopausal women, magnesium contributes by reducing the negative symptoms of this condition.

The "responsibilities" of the macromineral do not end here. Over 300 enzymes in our body need regular intake of magnesium to function. Recent medical research shows that magnesium plays an important role in the body's production of glutathione. The mother of all antioxidants, as glutathione is also known, is able to revive all other antioxidants that are inactivated, thus ensuring the immune protection of our body.

Medical research also links magnesium to the functioning of the nervous system - its deficiency in our body can affect our emotions and intellectual abilities. Magnesium deficiency also affects our appearance - the complexion changes and swelling and premature wrinkles appear. If you suffer from insomnia, it is likely that your body is not getting enough magnesium.

As already mentioned, to make sure we get enough magnesium, foods rich in macrominerals should be on our daily diet. Excellent sources of magnesium are spinach, mustard, broccoli, turnips, seafood, pumpkin and sunflower seeds, mint, cucumbers, bananas, celery, cabbage, sesame seeds, coffee, cocoa and nuts such as walnuts, almonds, peanuts and cedars.

Nowadays, the need for magnesium is increased not only due to the reduced amount or absence of macrominerals in the foods we eat daily, but also due to the peculiarities of the modern dynamic lifestyle. This need is increased in people who are under constant stress and nervous tension, in smokers and alcohol consumers. In addition to pregnancy, it is recommended to take more magnesium during the months of breastfeeding. 

Extra doses of magnesium are an integral part of the lives of active athletes and people who do hard, physical work. The benefits of daily intake of sufficient magnesium are numerous. This macromineral plays an important role in the prevention and treatment of many diseases. We will mention only some of them - alcoholism, angina, asthma, chronic fatigue, diabetes, heart attack, migraine, etc.