【Video version】Magnesium deficiency causes fatigue and obesity! 4 foods to quickly supplement magnesium! Whole grains and nuts help you regain your magnesium intake

Magnesium is an important mineral needed by the human body. Most people know that magnesium deficiency may cause fatigue, loss of appetite, migraines, etc. But do you know? Insufficient magnesium supplementation may indirectly lead to obesity and even the risk of diabetes! A recent study from Italy found that daily supplementation with adequate magnesium ions has numerous benefits. It can not only alleviate the symptoms of high blood pressure, high blood sugar and high blood lipids, and improve metabolic syndrome, but also reduce the risk of type 2 diabetes.

Research: Daily intake of sufficient magnesium ions can promote vitamin metabolism, improve the three highs and metabolic syndrome

According to a study conducted by Professor Gabriele Piuri and his research team from the Department of Biomedical and Clinical Sciences "L. Sacco", Università di Milano, and published in the journal Nutrients, consuming adequate amounts of magnesium ions in the daily diet can not only help alleviate the symptoms of the three highs and improve metabolic syndrome, but also improve the composition of intestinal flora by regulating gene expression, and promote the body's metabolism of vitamin B1 and vitamin D.

Magnesium deficiency causes inflammation in the body, leads to insulin resistance, changes in intestinal flora and causes obesity

The researchers collected 13 studies from 2009 to 2019 on obesity, type 2 diabetes, metabolic syndrome and magnesium ion supplementation, and found that there is a close relationship between these three diseases, and that patients generally lack magnesium ions in their bodies. What role does magnesium ion play in the human body? Why are the three diseases closely related?

It turns out that all three are caused by chronic inflammation in the body. When the body lacks magnesium ions, it will cause oxidative stress and increased cytokines, resulting in low-grade inflammation in the body. At the same time, it will also affect the sensitivity of cells to insulin concentrations, causing a decrease in magnesium ion concentrations in cells, forming metabolic syndrome, and even leading to type 2 diabetes.

In addition, magnesium ion is the second most abundant intracellular cation in the human body and is also a cofactor involved in hundreds of enzyme reactions in the human body. Long-term low-grade inflammation in the body will also change the structure and composition of intestinal flora and lead to obesity.

There are many reasons in daily life that can cause hypomagnesemia, which means that the magnesium ion content in the blood is lower than the normal value. The blood magnesium in the human body is approximately between 1.7-2.2 mg/dL. If the blood magnesium is lower than 1.7 mg.dL, it is called hypomagnesemia. The most common cause of hypomagnesemia is insufficient magnesium intake from the diet, the researchers said.

Li Yaotai, director of the obstetrics and gynecology department at Tainan Kuo General Hospital, said that because magnesium is related to human health and nutrition, it should be taken seriously.

6 major causes of hypomagnesemia

Director Li Yaotai said that there are 6 reasons for hypomagnesemia:

(1) Insufficient magnesium in food: The amount of magnesium in food and water in our daily diet is insufficient.

(2) Gastrointestinal diseases: Gastrointestinal diseases can easily lead to poor magnesium absorption.

(3) Refined foods: Eating too much refined food (such as those produced through pickling, fermentation, etc.) and Western fast food often results in insufficient magnesium.

(4) High-temperature cooking: The habit of cooking food at high temperatures will lead to the loss of magnesium.

(5) Caused by drugs: such as antacids, chemotherapy drugs, diuretics, antibiotics, immunosuppressants, bisphosphonates, contraceptives, etc.

(6) Genetic diseases: such as primary intestinal hypomagnesemia and secondary hypocalcemia.

How can we regain the good life of "magnesium"? Foods in our daily diet, including whole grains, nuts and seeds, beans, and green vegetables, are all good sources of magnesium ions.

Whole grains, nuts, seeds, beans and green vegetables are good natural sources of magnesium ions.

How can we regain the good life of "magnesium"? Foods in our daily diet, including whole grains, nuts and seeds, beans, and green vegetables, are all good sources of magnesium ions.

Magnesium helps synthesize and activate vitamin D. Vitamin D deficiency may increase the risk of insulin resistance

Many obese people and patients with type 2 diabetes are also generally deficient in vitamin D. Magnesium is an ion necessary for the synthesis and activation of vitamin D. Vitamin D deficiency is considered a potential risk factor for insulin resistance, metabolic syndrome, and cardiovascular disease. Therefore, the lack of magnesium ions in the body will also affect the concentration of active vitamin D in the body, thereby affecting the function of vitamin D in the human body.

Supplementing magnesium ions helps reduce chronic inflammation and lower the incidence of obesity, type 2 diabetes and metabolic syndrome

Finally, the researchers said that due to the increasing prevalence of obesity, type 2 diabetes, and metabolic syndrome, many of which are caused by insufficient magnesium intake, resulting in chronic inflammation in the body, low magnesium status in the body is mainly caused by an unhealthy diet. A low magnesium environment in the body can easily lead to inflammation and cause metabolic disorders. Therefore, it is advisable to supplement sufficient magnesium ions in the diet on a daily basis, which can effectively relieve inflammation and reduce the incidence of obesity, type 2 diabetes, and metabolic syndrome.