New Delhi . Nutrients are essential for the entire body. These nutrients are present in the form of vitamins and minerals. Minerals like magnesium are also essential for health. These are essential for the health of heart, brain and other organs. If there is a deficiency, many health risks can occur. Too much of it is also not right. Therefore, consuming magnesium in the right amount is most important. First of all let us know its benefits.

What is Magnesium?
Due to lack of information, we are not able to know the importance of magnesium. Magnesium is one of the seven essential minerals. It helps in body function and helps in maintaining good health. Magnesium deficiency can cause many health problems. Magnesium is involved in the activity of more than 300 enzymes. It helps in balancing the biological chemical enzymes in our body.

Here are the benefits of magnesium to the body (Magnesium Benefits)

1 Magnesium for heart and brain
Magnesium helps regulate nerve and muscle function, including the heart muscle. Magnesium helps in keeping the heart healthy. It is involved in regulating blood pressure and cholesterol production.

2 Bone Health (Magnesium for bone health)
Magnesium is essential for skeletal function. It also plays an important role in maintaining bone structure and bone density with age.

3 Helps in maintaining blood sugar (Magnesium for blood sugar level)
It maintains the digestion of acids and proteins and helps in controlling blood sugar levels.

4 Sleep (Magnesium for sound sleep)
Magnesium plays an important role in inducing restful sleep by blocking certain neurotransmitters. It calms the nervous system and helps in bringing the brain to a comfortable state.

5 Management of stress (Magnesium for stress)
Helps in reducing the stress hormone cortisol level in the body.

How much magnesium does the body need (Magnesium for health)
Magnesium is not produced in the body. Therefore it must be obtained from external elements. It should be obtained either from the food eaten or from supplements.

For women of 19-51 years – 310-320 LPG per day
For men aged 19-51 years – 400-420 LPG per day
For pregnant women – 350-360 GB per day
People above 51 years of age should aim for a higher limit as per their gender

Food for magnesium level
There are many food items, by including them in the diet, maximum magnesium level can be achieved. The foods most rich in magnesium include:
Brazil nuts – 250 ml ½ cup whole
Spinach – 157 ml
Pumpkin seeds – 150 ml
Black beans – 120 ml
Almonds – 80 ml
Cashews – 72 ml
Dark chocolate – 64 ml
Avocado – 58ml
Tofu – 53 ml
Salmon – 53 ml
Banana – 37 ml
Raspberry/Blackberry – 28 mg

Taking too much magnesium is harmful (too much magnesium harmful for health)
Too much magnesium can cause nausea, diarrhea, vomiting and stomach cramps. In severe cases it can cause trouble breathing, fast or irregular heartbeat, trauma and cardiac arrest. It is important to keep in mind that not only magnesium deficiency, but also excess amount of magnesium (magnesium ke fayde) is harmful for the body.