¿Sabes lo que el magnesio hace por tu cuerpo? Se trata de un mineral que tiene varios beneficios para el correcto funcionamiento de tu organismo. El déficit de este mineral afecta al sistema inmune, tanto física como mentalmente. Probablemente no te des cuenta que te falta magnesio, entonces aquí te explicaremos cómo actúa este nutriente en tu cuerpo.
El magnesio es el cuarto mineral más abundante en el cuerpo humano. Desempeña varios papeles importantes en la salud corporal y del cerebro.
Beneficios del magnesio, demostrado por estudios científicos
Aquí hay 10 beneficios del magnesio para el cuerpo humano, basados en evidencia científica:
1. El magnesio está involucrado en cientos de reacciones bioquímicas en tu cuerpo
Es un mineral que se encuentra en la tierra, el mar, las plantas, los animales y los seres humanos. Aproximadamente, el 60% del magnesio de tu cuerpo está en los huesos, mientras que el resto se distribuye entre los músculos, tejidos blandos y líquidos, incluida la sangre. De hecho, cada célula del organismo contiene este mineral y lo necesita para funcionar. Una de las funciones principales del magnesio es actuar como cofactor o molécula auxiliar en las reacciones bioquímicas que realizan continuamente las enzimas. Está involucrado en más de 600 reacciones en tu cuerpo, incluyendo:
* Formación de proteínas: Aporta en la creación de nuevas proteínas a partir de aminoácidos.
* Mantenimiento de genes: Colabora en la creación y reparación del ADN y el ARN.
* Movimientos musculares: Forma parte de la contracción y relajación de los músculos.
* Regulación del sistema nervioso: Regula los neurotransmisores que envían mensajes por todo el cerebro y el sistema nervioso.
2. Mejora el rendimiento en el ejercicio
El magnesio juega un papel importante durante las actividades físicas. Es posible que necesites entre un 10% y un 20% más de este mineral cuando hagas ejercicio. El magnesio ayuda a mover el azúcar en la sangre hacia los músculos. Los estudios demostraron que complementar la alimentación con este mineral puede mejorar el rendimiento del ejercicio para los atletas, los ancianos y las personas con enfermedades crónicas.
En otro estudio, los jugadores de voleibol que tomaron 250 mg de magnesio por día experimentaron mejoras en los movimientos de salto y brazos. Otro ejemplo, unos atletas complementaron su dieta con magnesio por cuatro semanas y tuvieron tiempos más rápidos de carrera, ciclismo y natación.
3. Combate la depresión
Este mineral juega un papel fundamental en la función cerebral y el estado de ánimo. Los niveles bajos de magnesio están relacionados con un mayor riesgo de depresión. En un análisis a más de 8.800 personas se encontró que los menores de 65 años, con una menor ingesta de magnesio, tenían un 22% más de riesgo de padecer depresión. La complementación nutricional con este mineral puede ayudar a reducir los síntomas de la depresión y otros trastornos. En un ensayo controlado y aleatorio realizado en adultos mayores deprimidos, se les prescribió una dosis de 450 mg de magnesio al día. Como resultado, ellos mejoraron su estado de ánimo con la misma eficacia que un fármaco antidepresivo.
4. Tiene beneficios contra la diabetes tipo 2
El magnesio también favorece a las personas con diabetes tipo 2. Los estudios sugieren que aproximadamente el 48% de las personas con esta enfermedad tienen niveles bajos de magnesio en la sangre. Esto puede afectar la capacidad de la insulina para mantener bajo control los niveles de azúcar en sangre. Además, la investigación indica que las personas con una ingesta baja de este mineral padecerían de esta enfermedad. Un estudio a más de 4.000 personas encontró que quienes ingirieron magnesio tenían un 47% menos de probabilidades de desarrollar diabetes. Otro estudio mostró que pacientes con diabetes tipo 2 que tomaban altas dosis del mineral diariamente, tuvieron mejoras. Los resultados favorecieron en los niveles de azúcar en la sangre y la hemoglobina A1c, en comparación con un grupo de control.
5. Reduce la presión arterial
Investigaciones sobre el consumo de magnesio, demuestran que la ingesta de este mineral puede reducir la presión arterial. Dichos estudios asignaron a 155 personas una dosis de 300 mg diarios de complementos de magnesio. Al final del proceso, cuando los investigadores examinaron a los individuos con hipertensión se observó un descenso importante de la presión arterial diastólica y sistólica. El otro grupo de recibió placebo y no tuvo modificaciones importantes en su salud.
El magnesio puede reducir la presión arterial en personas hipertensas.
6. Reduce la resistencia a la insulina
Es una de las principales causas del síndrome metabólico y la diabetes tipo 2. Se caracteriza por una capacidad alterada de las células musculares y hepáticas para absorber adecuadamente el azúcar del torrente sanguíneo. El magnesio juega un papel crucial en este proceso y muchas personas con síndrome metabólico tienen deficiencia de este mineral. Asimismo, los altos niveles de insulina que acompañan a su resistencia conducen a la pérdida de magnesio mediante la orina, lo que reduce aún más los niveles del mineral en tu cuerpo. Afortunadamente, aumentar la ingesta de magnesio puede ayudar.
Un estudio encontró que la complementación alimenticia con este mineral reduce la resistencia a la insulina y los niveles de azúcar en sangre, incluso en personas con niveles sanguíneos normales.
El magnesio reduce la inflamación y los ataques de migraña.
7. Previene las migrañas
Estos malestares son dolorosos y debilitantes, a menudo se presentan náuseas, vómitos y sensibilidad a la luz y al ruido. Investigaciones sugieren que las personas que tienen migrañas, carecen de magnesio en el cuerpo. De hecho, algunos estudios alentadores sugieren que este mineral ayuda en la prevención e incluso el tratamiento de las migrañas.
8. Actúa como antiinflamatorio
La ingesta baja de magnesio está relacionada con la inflamación crónica. Este es uno de los impulsores del envejecimiento, la obesidad y las enfermedades graves. En un estudio, se encontró que los niños con los niveles más bajos de magnesio en sangre tenían los niveles más altos del marcador inflamatorio. También tenían niveles más altos de azúcar en sangre, insulina y triglicéridos.
Los complementos de magnesio pueden reducir los marcadores de inflamación en adultos mayores, personas con sobrepeso y prediabetes. De la misma manera, los alimentos con alto contenido de magnesio, como el pescado graso y el chocolate amargo, pueden reducir la inflamación.
9. Mejora los síntomas del síndrome premenstrual (SPM)
Es uno de los trastornos más comunes entre las mujeres en edad fértil. Incluye la retención de agua, calambres abdominales, cansancio e irritabilidad. Se ha demostrado que el magnesio mejora el estado de ánimo, reduce la retención de líquidos y otros síntomas del SPM.
10. Crea más energía
El magnesio actúa en el metabolismo energético. Contribuye a la liberación de la energía que tenemos almacenada gracias a la ingesta de los alimentos que consumimos. Estos nutrientes se convierten en la energía necesaria para que puedas estar más activo durante el día. El magnesio ayudará a que tengas el equilibrio perfecto entre vitalidad y la reducción del cansancio o la fatiga. Esto se consigue con una buena absorción del mineral mediante la digestión.
El magnesio puede transformar tu salud.
Según el padecimiento que tengas, podrás recurrir a los complementos alimenticios de magnesio. Existe una amplia variedad de compuestos de magnesio como cloruro, carbonato, óxido, bisglicinato, hidróxido, citrato, entre otros, que brindan beneficios específicos para tu organismo. Si bien, los alimentos ricos en magnesio brindan este mineral, es importante ingerir la cantidad específica que necesita tu cuerpo.
El magnesio es una fuente de vitalidad por sus compuestos naturales que se distribuyen en el organismo. Cuando tenemos carencia del mismo, se presentan distintas molestias en el cuerpo, generalmente nos afecta a nivel físico y mental. Los beneficios más importantes del magnesio y que fueron comprobados científicamente son: Formar proteínas, mantener la salud de los músculos y regular el sistema nervioso. Mejorar el rendimiento deportivo, combatir la depresión, prevenir la diabetes tipo 2, reducir la presión arterial y actuar como antiinflamatorio. Puede prevenir las migrañas, reducir la resistencia a la insulina y mejorar el síndrome premenstrual. Y como último punto, pero no menos importante, es capaz de ayudar a crear energía para permanecer activo durante el día.
Es necesario que recuerdes la importancia de consumir magnesio. Este mineral debe estar presente en nuestro cuerpo, por lo que es necesario que nos encarguemos de mantener los niveles altos. El déficit de magnesio puede traer consigo consecuencias negativas que pueden llegar incluso a la muerte. Para que no lleguemos a esos extremos podemos seguir una dieta saludable, mantener una buena hidratación y hacer actividades deportivas. Mantente en movimiento constante y tanto como tu cuerpo, como tu mente te lo agradecerán.
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