Of all the vitamins and minerals that a balanced and healthy diet offers, all necessary to maintain the body in shape and prevent diseases, there are a specific mineral that we have quite careless According to all experts. With correct levels, we ensure the normal functioning of the muscles and the nervous system, in addition to promoting a strong immune system and getting the bones not to weaken early, in addition to helping to reduce the risk of Alzheimer’s and Parkinson.
The mineral we are talking about is the Magnesium, naturally present in green leafy vegetables Dark, in fruits such as bananas or avocados, nuts and integral whole grains. Unfortunately, many of these foods have disappeared from our feeding plans, giving way to the ultra -processed already products that are too rich in added sugars and saturated fats.
A nutritionist alerts about the danger of magnesium deficit
Dr. Pamela Mason refers to the National Diet and Nutrition Survey of the United Kingdom, whose results could be extrapolated to Spain perfectly, and warns of the dangers that involves not reaching the minimum amounts of magnesium In our body.
“Magnesium is a necessary mineral for the formation of more than 300 enzymes in the body, which release energy from food. Magnesium is vital for the Nervous system, muscle development, healthy bones and teeth, In addition to the electrolytic balance and protein synthesis, “explained the expert. From these statements, it shows its concern about the statistical results that speak of a huge lack of this mineral among the population.
As the expert has revealed, “many people have an excessively low magnesium intake. 40 percent of young people between 11 and 18 years; 12 percent of those between 19 and 64; and 13 percent of those over 65 have a Magnesium intake below the minimum intake of reference nutrients (LRNI). ”
What is the relationship of magnesium with Parkinson’s or Alzheimer’s?
Dr. Mason highlights the importance of magnesium for general health, but refers to a recent study carried out in Australia, in which This essential mineral is related to a lower risk of DNA damage.
And this investigation found a correlation between Low levels of magnesium and high levels of homocysteineamino acid harmful to genes. “The conclusion of this study is that this amino acid damages the genes, making people more susceptible to Alzheimer’s and Parkinson, gastrointestinal diseases, a remarkable variety of cancers and diabetes. There are many reasons to ensure that everyone is receiving enough magnesium to counteract it.”
Thus we can increase our healthy magnesium levels
In general terms, experts recommend that Men between 19 and 64 are nourished by 300 mg of magnesium per daywhile women in that age strip need 270 mg. “There are a lot of foods that will give us magnesium to achieve these daily goals. Among them, green leaves such as spinach and collty, whole grains, beans, beef, chicken, nuts, nuts, seeds and even black chocolate with high cocoa content.”
However, despite incorporating this type of food into our meals, it is possible that Many people need supplementation (which must always be supervised by the doctor). At this point, the doctor states that “most people should be able to obtain enough food magnesium, but restricted or unbalanced diets may require supplements to cover a potential deficit.”
The underlying health conditions or medication are circumstances that can cause Magnesium absorption is poor. In these cases, “also a supplement as a multivitamin and multimineral that contains magnesium could help a lot,” concludes Dr. Mason.
References
Rebecca B. Costello, Ronald J. Elin, Andrea Rosanoff, Taylor C. Wallace, Fernando Guerrero-Romano, Adela Hruby, Pamela L. Lutsey, Forrest H. Nielsen, Martha Rodriguez-Maran, Yiqing Song, Linda V. Van Horn. ‘Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come’. National Library of Medicine. Consultado online en https://pubmed.ncbi.nlm.nih.gov/28140318/el 6 de marzo de 2025.
Varinderpal S. Dhillon, Permal Deo, Michael Fenech. ‘Low magnesium in conjunction with high homocysteine increases DNA damage in healthy middle aged Australians’. European Journal of Nutrition, Springer Nature. Consultado online en https://link.springer.com/article/10.1007/ el 6 de marzo de 2025.
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