As
we age, our muscles can become fatigued more quickly due to a lack of
magnesium. Among the benefits of magnesium is to help you recover your
vitality.
Find
out where to find it and the foods to include in your diet to benefit from
magnesium's properties.
Overtiredness,
Fatigue, and Age Can Be Due to A Lack of Magnesium
As
we age, especially between the ages of 50 and 70, the amount of muscle
decreases, as does our ability to synthesize new proteins for strength.
This
seems to cause our muscles to fatigue faster than younger ones, decreasing our
usual vitality.
Magnesium
is a mineral necessary for the construction of proteins inside the cells, and
therefore, one of the benefits of magnesium is contributing to the maintenance
of the musculature.
Besides,
this mineral also acts in the energy metabolism contributing to release the
energy that we have stored or found in the food we eat.
The
essential health benefit of magnesium is related to the maintenance of vitality
and the reduction of tiredness and fatigue.
Magnesium
and Vitality
Through
digestion and metabolism, we extract glucose, the source of energy from the
food we eat.
Inside
each cell, energy is extracted by oxidizing glucose, and it is captured and
transported to be finally released where it is needed.
This
element is a fundamental part of the machinery that extracts energy from the
glucose in food.
It
Is Part of a Healthy Diet and Life
It
is a mineral provided by food and is included in what is known as essential
micronutrients: nutrients that we need in smaller amounts than other nutrients,
such as proteins or carbohydrates, but it is vital to consume them because the
body cannot "manufacture" them by itself.
It
is estimated that we must provide our body with 375 mg of this mineral every
day to cover our needs through its properties.
One
of the most critical properties of magnesium is its contribution to the body's
energy metabolism, participating in the utilization of glucose as a source of
energy.
It
is an essential cog in the whole chain of reactions that convert the glucose
from food into usable energy for the body.
In
addition to the above, we cannot forget that one of the benefits of this
mineral is the maintenance of healthy muscles since it is needed to generate
muscle proteins inside the cells.
There
are approximately 25 g of this substance in the body, and up to 70% of this
amount is found in the bones.
The
Spanish Diet
In
our diet, many foods contain magnesium.
A
balanced, varied, and sufficient diet would provide the necessary daily amount
of this mineral.
According
to the results of the food consumption panel carried out by the Ministry of
Agriculture, Food and Environment, it was revealed that the intake of this
mineral in Spain could be lower than what would be recommended.
Also,
it should be considered that when food is cooked or refined with this mineral,
its concentration can decrease significantly.
It
is estimated that refined flours lose between 80 and 96% of their content in
this mineral, and rice loses more than 80%.
Another
example would be the boiling of vegetables: it is calculated that it diminishes
in 50% the content they would contribute to this mineral that remains in the
cooking water.
It
should also be considered that of all the amount we consume, typically only 50%
is absorbed.
In
the case of diets very rich in fiber, the amount of this absorbed component may
also decrease.
These
two facts are relevant since what we eat is not the same as what the body can
use or take advantage of.
An
insufficient intake of foods containing magnesium and technological processes
could cause a low intake of this mineral.
Foods
Containing Magnesium
It
is essential to know the foods that contain this component and to include them
in our daily diet to avoid a deficiency of this mineral and to have the
greatest possible vitality.
Especially
in times when we feel more tiredness, fatigue, or psychological stress.
Naturally,
this mineral occurs in magnesium chloride, present in small amounts in the vast
majority of foods. However, in some foods, it is present in a significant
amount for our needs.
The main foods with magnesium would be:
Fresh
Vegetables
Those
vegetables with green leaves, such as spinach, chard, lamb's lettuce, or
arugula, are foods that contain this component in a significant proportion.
Whole
Grains and Whole-Grain Cereals
As
well as their derived products, they are rich in this mineral.
But
the processes of refinement of these products diminish their content when they
are in the parts that are eliminated as the bran or the germ.
Nuts
and Seeds
Walnuts,
almonds, hazelnuts, pine nuts, or pumpkin seeds are also rich in this mineral
and can be included daily if they are raw or roasted.
Meat,
Milk, and Eggs
As
well as their derivatives are also an essential source of this component in the
diet.
High
physical activity, recovering from an illness, or the body's changes with age
or menopause can also change our nutritional needs.
In
these cases, the intake of this substance may be compromised, and the use of
nutritional supplements can be an excellent strategy to provide this mineral
and help recover vitality.
Helps
Your Vitality Every Day
As
you may have noticed, it plays a significant role in the body to help maintain
your vitality and keep your muscles healthy.
But
because it is an essential micronutrient that our body cannot
"manufacture," it is necessary to provide it daily to meet the
recommended needs through food.
Help
reduce tiredness and fatigue by incorporating magnesium-rich foods or food
supplements into your diet.