When referring to nutrition, the public often focuses on the supplement of iron, calcium and vitamin D.
However, there is a mineral that is essential to maintaining human life activities, but it is often ignored by people. It is magnesium.
In recent years, more and more studies have shown that the occurrence and development of magnesium and may have a variety of connections.
People with insufficient magnesium content in the body seem to face higher risk of cancer?What is going on?How should we supplement magnesium?
1. How important is the undervalued "magnesium"?
• Magnesium is an important mineral nutrition
MagnesiumThis seemingly humble element plays a pivotal role in the life system.There are about 25g of magnesium in the ordinary human body. These magnesium elements include 50 ~ 60%distributed in the bones , and most of the remaining parts are distributed in soft tissue, and the content of blood is less than 1%.
Dont underestimate these 25G magnesium elements, it is auxiliary factor of more than 300 enzyme systems The function is indispensable, including protein synthesis, normal maintenance of muscle nerve function, and blood pressure, regulation, etc.
• Insufficient in the body "magnesium", the consequences are serious
The body intake of magnesium is mainly through food. After the increase of age, the gastrointestinal function decreases, and the problem of insufficient magnesium is prone to occur.Especially for the elderly, it is more important to pay attention to the occurrence of these problems.
① poor anti -cancer ability
"Cell" magazine published oneResearch teams conducted by the research team, and the researchers found that feeding a magnesium -deficient diet to cancer mice will spread the cancer cells faster, and after supplementing the magnesium ion diet, the mices immunity will be significantly strengthened.
Further analysis found that when the body is rich in magnesium ions, magnesium ions will be combined with T cell surface protein LFA-1 to increase the immunity of T cells and effectively resist cancer cellsEssenceThe researchers also analyzed the data performed by cancer patients, and found that immunotherapy was less effective for patients with insufficient magnesium in the blood.
This indicates that magnesium may become a "good helper" that can become the immune system, and it plays a good auxiliary role in cancer treatment .
② Increase the risk of cardiovascular disease
Heart health and function also have positive significance. It has the effects of expanding blood vessels, reducing vascular resistance, and reducing heart burden.When the magnesium in the body is insufficient, it is easy to cause cardiac dysfunction and lead to an increase in the risk of cardiovascular disease. Severe can also lead to arterial spasm and induce cardiac arrest and sudden death.
③ Increase the risk of osteoporosis
The participation of magnesium is very important for maintaining the strength and density of the bones.When the magnesium in the body is insufficient, even if it is sufficient calcium, it is difficult to absorb the body, which will increase the risk of osteoporosis.
④ induced metabolic disease
It will change the composition of plasma lipids. Some studies have found that by supplementing magnesium, it can reduce the occurrence of type 2 diabetes, and it can also be good for cholesterol and triglyceride levels.
⑤ Affects nervous system function
Magnesium can be reducedThe inflammatory response in the brain causes neurons to damage and reduce death, which is good for preventing brain atrophy and neurodegenerative diseases.It can also increase the neurotransmitters such as gamma amin amin amino acid, dopamine, and serotonin, improve emotional and sleep, and improve cognitive function improvement and reduce dementia.
2 and 5 signs, indicating that your body is a bit "magnesium" inadequate
When the magnesium in the body is insufficient, the body will have some abnormal symptoms, these are many.
1. It is difficult to fall asleep
Magnesium is sufficient to improve the level of gamam aminic acid in the brain, this shouldMaterials can promote relaxation and sleep, which is good for alleviating sleep disorders.When the magnesium in the body is insufficient, the level of gama amin aminocyte will decrease, which in turn makes it difficult to fall asleep.
2. Migraphy
A study in "European Neuroscience Research Magazine" states that magnesium magnesiumIt is related to reducing the occurrence of migraine and improving the severity of the condition, because magnesium adjustment hormones and relaxation muscles.
3. Increasedrisement
Magnesium can be adjusted moreSpecies of heart ion channels, and can be adjusted to adjust the outgoing potassium current by delaying rectification. When the magnesium in the body is insufficient, it will increase the arrhythmia and easily sensuality.
4. Eye jumping
One of the most typical symptoms of magnesium in the body is the eyelid jump, due to magnesiumAdjustable muscle exercise can cause abnormal spasm and convulsions when the content is insufficient.
5. Skin problems
Magnesium is one of the natural moisturizing factors, people with insufficient magnesium in the bodyIt is more prone to inflammation such as acne.
Three or 80%of Chinese people photos "magnesium" insufficient, these 4 kinds of food can be eaten appropriately
A study in "Environment and Vocational Medicine" pointed out that the proportion of lack of magnesium intake in Chinese residents has become higher and higher in the past 30 years.Insufficient issues.
According to research, 80%of Chinese people have the problem of insufficient magnesium intake. If you want to improve this problem, you need to start from the diet to improve. These foods can be eaten appropriately.Essence
1. Green vegetables
Such as pickles, spinach, celery leaves, etc.Magnesium elements belong to high magnesium foods and can be eaten appropriately daily.
2. Beans and soy products
such as black beans, soybeans, eagle mouth beans, etc.The magnesium content is about 243mg/100g, and the eagle -mouth beans also have about 210mg*100mg.
3. All grain
All grains such as brown rice are rich in dietary fiber and magnesium, which will help improve the health of the digestive system and reduce blood sugar and cholesterol levels.Choosing whole grain food as a staple food can provide more magnesium elements for the body.
4. Nuts and seeds
such as almonds, cashews, walnuts and other foods. They not only have high protein content, It also contains rich magnesium elements. It is recommended to consume a small amount daily, mainly based on the original flavor.
Magnesium is very important for health, so we must pay more attention to physical performance.Eat more foods rich in magnesium.
Reference Data:
[1] "Magnesium -deficient people have poor anti -cancer ability!How to be a "magnesium" foodie?》. Life Time February 17, 2022
[2] "80%of the Chinese people" magnesium "insufficient intake, why should it be supplemented by magnesium?How to correct magnesium?》. April 11, 2024
[3] "Scientific Secrets: The risk of carcinoma with magnesium -deficient people has greatly increased!These three foods help you to easily supplement magnesium. "The Tumor Research Institute Wu Xu Ning, July 03, 2024
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