Zinc and Magnesium are micronutrients that are highly underrated. Our traditional diet is not rich in Zinc and Magnesium. According to a study in Hyderabad, the intake of micronutrients in daily diet is far from satisfactory, and vastly less than 50% RDA is consumed by over 70% of the Indian population. Micronutrients are required in small quantities and responsible for vital functions of the human body. Logically, they should be addressed quickly and on a priority basis.
You can increase your zinc intake by eating foods like oats, bajri, jawar, chickpeas, nuts, dals, eggs and barley—foods like Dark Chocolate, Avocados, Nuts, Legumes. Tofu, Sesame Seeds, Whole Grains and Some Fatty Fish are rich in Magnesium.
RDA of Magnesium: The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women.
RDA of Zinc: Recommended Dietary Allowance (RDA) quantities of Zinc have been established for boys and men aged 14 and older: 11 mg/day while 19 for women.
Reasons Why You Need To Up Your Zinc and Magnesium Intake:
Better Sleep
Magnesium helps to calm our central nervous system. Our minds and nervous systems are overstimulated due to stress, screen time, hectic schedules, and so many other reasons which directly affects our sleep and health. Magnesium prepares your body for sleep by relaxing your muscles and calms your nerves by regulating two of your brain’s messengers that tend to keep you awake. Our minds and nervous systems are overstimulated due to stress, screen time, hectic schedules, and so many other reasons which directly affects our sleep and health. Magnesium prepares your body for sleep by relaxing your muscles and calms your nerves by regulating two of your brain’s messengers that tend to keep you awake.
Metabolism
The body needs Zinc and Magnesium for over 600 cellular functions. They play an essential role in the functioning of our body. One of Magnesium’s prominent roles is acting as a helper in the biochemical reactions continuously performed by enzymes. At the same time, Zinc is necessary for over 300 enzymes activity that aid in metabolism, digestion, nerve function and many other processes. Missing out on these nutrients is a no brainer!
Bone Support
Magnesium and Zinc are required for the body to nourish the bones. Exercise exerts a lot of force on our skeletal system, and we should provide the essential nutrients needed by the body. Magnesium is known to reduce the rate at which bones break down, and magnesium deficiency can result in fragile bones. Zinc strengthens and nourishes bones while preventing osteoporosis; People with low Zinc intake usually have inferior bone health.
Mood Boosters
Magnesium has a calming effect on your central nervous system and helps you deal with the irritability, brain fog and uneasiness. Several studies indicate that supplementing with Magnesium helps to offset symptoms of several mental illness. Zinc and Magnesium work in tandem to uplift your mood, keep you energetic and focused on your goals!
PSA: If you have a mental illness, we recommend consulting a professional and getting treatment. These micronutrients can be used as a tool to reduce the symptoms but are in no way a substitute for therapy and medicine.
Helps You Look Good
Zinc and Magnesium have the perfect synergy to get rid of your skin problems. Zinc is known for its wound healing acceleration, but it also fights off the bacteria that cause acne. As it regulates cellular regeneration and repair, Magnesium can help to protect your skin from external damage by increasing the recovery when skin is disturbed and strength when it’s under attack