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What is Magnesium, Benefits, and Foods That Cont

13 Sep 2023

Physical activity without this element can be dangerous.

Involuntary contractions, tremors, cramps, cardiac arrhythmias, inhibition of DNA and RNA synthesis, mood swings, mental confusion and disorientation, fatigue, insomnia, and tachycardia. Do you know what all these problems have in common? They are all caused by the lack of an essential mineral in your body, considered by experts, to be "The Mineral of Life," Magnesium.

Magnesium is a mineral found in foods such as vegetables, fruits, and cereals, which is extremely important for both plant and animal life. It is the protagonist of over 300 physiological processes in the human body, including mood regulation, neurological health, disposition, among others. It is indispensable for everyone, but it is even more critical for people who practice any sort of physical activity.

Woman Drinking Water with Magnesium During Exercise

Magnesium and Physical Activity

As seen above, magnesium aids in fighting various ailments, but one, in particular, stands out for its benefit in decreasing involuntary muscle contractions, the dreaded cramps. Everyone who has ventured to do any physical activity has, at some point, encountered these severe pains.

They happen, usually after longer-lasting or intense physical exercises, due to some factors such as lack of oxygenation in the body, and especially lack of magnesium. As a result, the muscle contracts and the pain is often unbearable. And although temporary, pain may recur, so proper care is needed. This care necessarily comes through the diet. You should always look for foods rich in magnesium.

Fruits, Vegetables, Grains and Nuts with Magnesium

Foods that are good sources of Magnesium

This care necessarily goes through the diet, and you always need to look for foods rich in magnesium.

Check below for a list of foods that contain the mineral.

Fruits: avocado, banana, and grape.

Vegetables: beets, okra, potatoes, spinach and kale.

Grains and derivatives: granola, oats, corn bran, and wheat germ.

Nuts and Seeds: Sunflower, Sesame, Peanut, and Chestnut.

Other foods: milk, soy, fish, bread, and chickpeas.


Magnesium Supplements

Magnesium Supplementation

Many times, with the daily rush, our food is impaired. We come to prefer more practical, industrialized foods that contain almost no beneficial nutrients. That way, we can be deficient in many minerals, magnesium being one of them. Therefore, when the diet is not ideal, we need to take supplements.

When we talk about magnesium supplements, two stands out: magnesium chloride PA and magnesium malate. These two forms are obtained from magnesium combined with other substances, once for consumption, it must be composed of a protective agent. Let's get to know them.


PA Magnesium Chloride:

It is magnesium combined with chlorine (not to be confused with the chlorine present in swimming pools, for example), which makes it better and faster to be absorbed by the body, so it is many times recommended. It can be consumed basically at any time of the day or night, even if you are fasting. It is best suited for disease prevention as well as magnesium supplementation. However, it is noteworthy that it has less magnesium than other supplements, requiring you to be aware of the amount recommended for intake.


Magnesium Malate:

It is magnesium bound to malic acid, which has an anti-inflammatory function and acts to generate energy to the body. In contrast to magnesium chloride, it has prolonged absorption and is assimilated throughout the day. It should be consumed with meals and is best suited for the treatment of diseases and problems such as fibromyalgia, malaise, fatigue, among others, and, obviously, for magnesium supplementation. However, it has a higher value than other supplements.

There are still other ways like Magnesium Citrate, which is obtained by combining with citric acid, which is excellent in aiding digestive problems, especially constipation, but which, if misused, can cause unpleasant effects such as dysentery.

The list of supplements is quite extensive, so you must consult your doctor for him to indicate which one is best for you.


Magnesium Water

Despite all of these supplements listed above, according to research, the best way for the body to absorb magnesium is through the water. Therefore, our hydration must be made with water that has a higher amount of this element, also known as Magnesium Water.

Magnesium water is so important in physical activity that personal trainer Joaquim Guerreiro, a 52-year-old Portuguese, recorded a testimonial about his experience with the benefits it brings. 


Below is a list of 9 benefits that regular consumption of magnesium water can bring to your health. 

  • Its deficiency is associated with increased bone resorption, a mechanism that involves the release of calcium and phosphate into the blood as buffers, harming bone tissue.
  • It is critical for cell hydration because it can make the membrane permeable to water and electrolyte fluids.
  • Useful for complementary treatment to migraine.
  • Deficiency is related to mood swings as it is involved in serotonin formation.
  • Low dietary intake of magnesium is associated with an increased risk of stroke.
  • Promotes muscle relaxation by being involved in blood pressure control.
  • Oral intake reduces blood pressure in a dose-dependent manner.
  • It is involved in glucose metabolism and insulin secretion and is inversely associated with the incidence of type 2 diabetes mellitus.
  • In Alzheimer's disease, decreased magnesium levels are associated with impaired cognitive function. Dietary intake of the mineral potentially reduces the risk of dementia.

    Magnesium, Calcium and Potassium in Water

    Have Magnesium Water at Home

    Being rich in magnesium is vital, but it is just one of the characteristics of perfect water. It also needs to be rich in other minerals like calcium and potassium, be pure, free of chemical contaminants like chlorine, have alkalizing power, be antioxidant, and more.

    Get to know, by clicking here, all about the perfect water.

    But, how to have this perfect water? Well, in some places in the world it is available, of course. Areas such as Sardinia in Italy and Okinawa in Japan are known to have the ideal water available. However, in large urban centers, water is generally of inferior quality, so it is necessary to use a filter to treat water in your home.

    Acqualive filters are recognized as powerful tools that turn ordinary water into the perfect water that simulates what water passes in nature, making it a powerful ally for health and quality of life. 

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