When we talk about staying healthy, we need some important Minerals in our bodies. One of these is Magnesium. This natural mineral can be found in many foods & supplements, and it is especially important for women. Throughout their lives, women go through many changes, like having their period, being pregnant, and going through menopause. These changes can affect how much Magnesium women need. In this article, we will look at what magnesium does for our bodies, how much we should be getting each day, where to find it in food, and what can happen if we don’t get enough. We will also share some easy tips on how women can add Magnesium to their diets by eating the right foods.
Recommended Daily Intake of Magnesium for Women
The amount can be different for women depending on their age and life stage. For most adult women, the recommendation is to get about 310 to 320 milligrams of magnesium each day. This is like eating a small handful of nuts or a serving of leafy green vegetables, both of which are great sources of Magnesium!
However, some women might need more Magnesium. For example, if a woman is pregnant or breastfeeding, her body requires more magnesium to support both her health and the baby's health. Pregnant women need about 350 to 400 milligrams of magnesium each day.
Signs of Magnesium Deficiency in Women
It’s important to know the signs that you might not be getting enough magnesium so you can stay healthy. Here are some common signs that you may need more magnesium:
Physical Symptoms
When a woman doesn’t get enough magnesium, her body might start to feel tired. Here are some signs you might notice:
Muscle Cramps: You might feel painful cramps in your muscles, especially in your legs or back. This can be uncomfortable and make it hard to move around.
Fatigue: If you feel really tired all the time, even after sleeping well, it could be a sign that you’re low on magnesium.
Mental Symptoms
Magnesium is also very important for our mental health. If a woman doesn’t have enough magnesium, she might notice some of these things:
Irritability: You might find yourself getting annoyed or upset more easily than usual. Little things might bother you more than they usually do.
Mood Swings: You might feel really happy one moment and then sad or angry the next. This can be confusing and can change how you interact with friends and family.
If you notice any of these signs, it’s a good idea to talk to a doctor or a nutritionist. They can help you figure out if you need to add more magnesium to your diet by eating certain foods or taking supplements.
Health Benefits of Magnesium for Women
Let’s talk about magnesium and how it can help you day by day!
Helps with PMS
PMS can be hard for many girls and women. Mood swings and cramps can make you feel tired before your period. Magnesium can help lessen these feelings, making that time of the month easier to handle.
Strengthens Bones
As we grow older, it’s very important to keep our bones strong. Magnesium helps absorb calcium, which is needed for strong bones. So, it’s great for your bone health!
Reduces Anxiety
Do you sometimes feel anxious or worried? Magnesium can help calm those feelings and make you feel more relaxed. It's like a little boost of calmness!
Improves Sleep
If you have trouble sleeping, magnesium may help. It can make it easier for you to fall asleep and stay asleep, so you wake up feeling rested and ready for the day.
Helps Your Heart
Lastly, magnesium is good for your heart! It helps keep your heartbeat steady and your blood pressure healthy, which is very important for staying well.
Three Nuts That Are a Source of Magnesium
Here are three nuts that are great sources of magnesium—
Almonds
Almonds are yummy and crunchy—they make a great snack! They are one of the best nuts. A handful of Almonds can give you a good amount of Magnesium. You can mix it in your smoothies or add it to your morning oatmeals.
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Cashews
Cashews add a delicious flavour to many dishes. Just a small serving of Cashews can provide a nice boost of magnesium. You can eat them straight out of the pack or use them as a topping for ice cream.
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Dried Figs
Dried figs are sweet and chewy! They contain a good amount of magnesium, along with fiber and other nutrients. You can add them to oatmeal or energy bars for a delicious treat.
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