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How to Get More Magnesium in Your Diet

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In addition, older adults are at increased risk for magnesium deficiency because they tend to consume fewer magnesium-rich foods than younger adults, may absorb less from what they eat, and their kidneys may excrete more of it.
A few simple steps can ensure that you get your fill of magnesium. Here's how: Understand Why Magnesium Matters Few nutrients are more crucial than magnesium, because none of our cells could function without it. Cells need the mineral to produce ATP, a compound dubbed the body’s “energy currency,” says Fudi Wang, M.D., Ph.D., professor of nutrition at Zhejiang University in China, because it’s the bank that cells draw on to power their functions.
Among its other roles, magnesium is involved in regulating blood pressure, blood sugar, heart rate, and nerve transmission. Consuming enough magnesium can make a positive difference in your health. In a 2016 review of 40 studies involving a total of more than 1 million people, Wang and his colleagues found that every 100 mg increase in magnesium from food reduced the risk of heart failure by 22 percent, type 2 diabetes by 19 percent, and stroke by 7 percent.


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