"Magnesium Benefits, Deficiency Signs & Top Food Sources You Need to Know"

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 Magnesium: An Essential Mineral for a Healthy Body Magnesium might not always make headlines, but it plays a vital role in keeping your body functioning smoothly. From supporting heart health to helping with muscle movement and energy production, this mineral is a quiet powerhouse. Health Benefits of Magnesium: Magnesium is involved in more than 300 enzymatic processes in the body. Here are some of its major benefits: Supports Muscle and Nerve Health:  It helps control muscle contractions and nerve signals, reducing cramps and spasms. Promotes Strong Bones:  Works with calcium and vitamin D to support bone strength and structure. Protects Heart Health:  Helps regulate blood pressure and maintain a healthy heartbeat. Boosts Energy:  Plays a key role in converting food into usable energy. Reduces Inflammation:  May help lower chronic inflammation, which contributes to many diseases. Improves Sleep and Mood: Encourages better sleep and may reduce stress and a...
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Energy Sources

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 Energy Sources




Carbohydrates


Dietary carbohydrates (e.g., starches, sugars) provide the body's primary and preferred source of fuel for energy. They also maintain the body's backup store of quick energy as glycogen . Human energy is measured in heat units called kilocalories, which is abbreviated as kcalories or kcal . Each gram of carbohydrate consumed yields 4 kcal of body energy. In a well balanced diet, carbohydrates from all sources should provide approximately 45% to 65% of the total kilocalories.


Fats

Dietary fats from both animal and plant sources provide the body's secondary or storage form of energy. This form is more concentrated, yielding 9 kcal for each gram consumed. In a well balanced diet, fats should provide no more than 20% to 35% of the total kilocalories. Approximately two thirds of this amount should be from plant sources, which provide monounsaturated and polyunsaturated fats, and no more than 10% of kcals should come from saturated fat.


Proteins

Ideally protein would not be used for energy by the body. Rather, it should be preserved for other critical functions, such as structure, enzyme and hormone production , fluid balance, and so on. However, in the event that necessary energy from carbohydrates and fat is insufficient, the body may draw from dietary or tissue protein to obtain required energy. When this occurs, protein yields 4 kcal per gram. In a well-balanced diet, protein should provide approximately 10% to 35% of the total kilocalories .


Thus, the recommended intake of each energy yielding nutrient, as a percent of total calories, is as follows :


Carbohydrate: 45% to 65%

Fat: 20% to 35% 

Protein: 10% to 35%



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