Back in 2019, I wrote a post on why you want magnesium in your diet, which you can read here. More recently, Robert F. Shmerling, MD writes about the benefits of magnesium in your diet for Harvard Health. Older adults need to be especially careful to have enough magnesium in their diet; beets can be a good source.
Magnesium helps our bodies to function as they should. Indeed, magnesium assists with more than 300 chemical reactions in our bodies. Among other things, magnesium helps promote a healthy heart that beats at a steady rate, allows our muscles to contract, our nerves to put out and receive messages, strengthens our immune system and keeps bones healthy. It helps us make protein.
Magnesium also makes sure we have appropriate calcium and blood sugar levels. It breaks down sugars, possibly reducing our risk of diabetes.
Can you tell if you’re not getting enough magnesium? Not over the short-term. But, over the long-term you might lose your appetite, feel nausea or exhaustion, numbness and more.
What to eat to get your fair share of magnesium? In addition to beets, leafy vegetables, such as spinach and salads provide magnesium. So do dry roasted almonds, and dairy products, like milk, yogurt.
Older adults have greater difficulty absorbing magnesium than younger people. In part, their kidneys might not retain magnesium well. Chronic conditions and prescription drugs can also affect magnesium absorption.
Why eat foods with magnesium? Some evidence indicates that magnesium helps with:
- Heart disease and high blood pressure
- Inability to sleep
- Migraines
- Anxiety
- Diabetes
- muscle soreness after exercise
- Constipation
Why eat beets in particular? In addition to all the above benefits, there is some evidence that beets help with:
- Blood flow to the brain, which improves cognition
- Liver health
Should you take magnesium supplements? Consult your doctor. It could be dangerous to take magnesium supplements. Taking too much magnesium through supplements can cause or worsen diarrhea. Moreover, magnesium supplements can have harmful interactions with other drugs you are taking, including antibiotics, diuretics, drugs for acid reflux and peptic ulcers.
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