Zinc & Magnesium In Your Diet


Not eating enough fruit and vegetables and eating the same staple but bland and often unhealthy junk food can and often does lead to malnutrition and poor sleeping patterns. Two of more unusual elements we need are zinc and magnesium. These two provide a many health benefits especially in immune function and improved quality of sleep.

On its own, magnesium is found to aid in improving bone mineral density. In fact, its deficiency has been known to negatively affect calcium formation and in doing so, eliciting osteoporosis. As such magnesium intake is crucial for mitigating osteoporosis. Moreover, this mineral aids in preventing cardiovascular diseases by lowering the risk of coronary heart diseases. Again its deficiency can have a risk in not being able to prevent many heart related illnesses.


For instance, low magnesium can lead to increase in the risk of heart condiotion and lead to a possible heart attack. In turn such an increase can cause increased complications after a heart attack. Going back to magnesium nod zinc aiding in sleep it is in the magnesium that the health benefits of migraine prevention, insomnia prevention, and depression counteracting are found. Ultimately its role in muscle recovery through balancing sodium and potassium minerals within our cells enable the feeling of being recovered.

Zinc also poses great benefits. Actually zinc is often seen as the next go-to item for improving immune system function with the onset of illness. Most powerfully used in lozenge form, it has been found to significantly reduce the length of cold symptoms. Moreover there is great overlap in its effects on the body with magnesium. Zinc also aids in protein synthesis and protecting the liver. In addition zinc aids in protecting the prostate gland from becoming enlarged and is a good maintainer of reproductive health.


So why take them together? Both these minerals have quite a bit of overlap between them. By consuming both in reasonable quantities you can gain the benefits of both without the fear of overdosing and the small benefits that differentiate the two as well. Moreover, they provide a key diversity in the specificity of the reactions they facilitate happening in the body. By taking both you gain the benefits of both in their outcomes but also the different pathways that they target in your metabolism, making for a holistic improvement to your mineral intake.

What are good foods to gain such nourishment from? Seafood, beef, lamb, spinach, nuts, and cocoa powder are great sources of both zinc and magnesium and the mixing up of these foods will allow an adequate intake of both magnesium and zinc. Understandably at from time to time it may not be realistic to eat a complete set of vitamins and minerals required by our bodies. It can be as easy as a folding wheelchair to incorporate supplementation to make up for deficiencies of zinc and magnesium in your diet. A supplement, ZMA, is a potent combination of both magnesium and zinc which can aid in meeting your requirements of these vital minerals.

Donna is a nutritional nurse in the geriatric care at DearJane. She cares deeply about nutrition and essential supplements that are needed for her patients and residents.

Image Credit: 1, 2, 3.

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