Nutrition and diet specialist Çisem Gündüz provided important information about magnesium, one of the vital minerals in the human body and the 4th most abundant mineral in the body. Dietitian Gündüz explained that the reason why magnesium, which is found in 50-60% bones, 20% in skeletal muscle, 19% in other tissues and less than 1% in extracellular fluids, is so important to our bodies is that it is an active role in the functioning of more than 300 enzymes.
He stated that magnesium, which shows a change in absorption depending on the state in the organism, should be taken through food and supplements if necessary, as the body does not produce it itself. Gündüz stated that as the amount of magnesium we take into our bodies on a daily basis decreases, its absorption increases, and when taken at optimal levels, absorption slows down. Gündüz mentioned that a healthy person should take in magnesium in the range of 280 to 350 mg per day, according to World Health Organization (WHO) data, noting that people usually get enough magnesium from food and that supplements are not necessary. Gündüz noted that if we prefer wholemeal bread instead of white bread or bulgur instead of rice in our daily diet, we will support our magnesium intake, Gündüz said that for this reason it is necessary to increase the consumption of unmilled grains. Day, who also lists the foods that should not be missing on the tables of a magnesium-rich diet”, “Dark green leafy vegetables such as spinach, Swiss chard and arugula.
Nuts such as hazelnuts, peanuts, walnuts, almonds. Whole seeds and unground grains, legumes such as dried beans, chickpeas, peas. Vegetables such as onions, asparagus, carrots, celery, leek, radish. They are fruits like dates and bananas.” Also stating that people with diabetes can add magnesium to their routine blood tests, Gündüz said, “Magnesium affects insulin hormone release and activity. Its excess, like its deficiency, can pose a danger to the body. Therefore, if you do not have a magnesium deficiency, it is not recommended to use supplements without consulting your doctor.