Foods with zinc and magnesium play a very important role in the health of our eyes. In fact, both minerals help us prevent ophthalmological diseases such as age-related macular degeneration (AMD) and cataracts, so it is important that they are present in our normal diet in a normal way. In addition, zinc is essential when producing melanin, a pigment that, in addition to getting dark, also protects our eyes.

Foods with magnesium and zinc: micronutrients for health

As we all know, a balanced diet is one of the fundamental elements for good health, including the health of our eyes. In this sense, both zinc and magnesium play a fundamental role, since they are two micronutrients that our body uses in a multitude of biological processes.

Unlike macronutrients (carbohydrates, fats and proteins), micronutrients are nutrients that we only need in very small amounts. However, even though we only need them in very small amounts, they are fundamental for the proper functioning of our organism. In this sense, some of the most important micronutrients that are noteworthy are vitamins and minerals, among which we find zinc and magnesium, among many others.

Both macronutrients and micronutrients are incorporated into our bodies through food. However, although macronutrients are found in a large amount of food, micronutrients are present mainly in foods such as vegetables and fruit, hence the importance of being part of our daily diet.

The importance of magnesium in health

Among the micronutrients, magnesium is one of the most important, as it influences a large number of biological processes in our body. The truth is that the lack of magnesium can cause important problems, both in ocular health and in general health. According to experts, magnesium is the fourth most abundant mineral in the body. In addition, its role is vital in 300 essential biochemical reactions of the body. Therefore, it is essential that we consume it on a daily basis through the different foods in which we find it.

On the other hand, in the specific case of sight, a low intake of magnesium can involve tics in the eyelid or photophobia, with the consequent difficulty to adapt to light. In addition, the lack of magnesium or insufficient intake can also favor the appearance of the aforementioned DMAE.

Also, beyond the problems associated with vision, if we have magnesium deficit levels we could begin to present several problems such as the following:

  • constipation
  • osteoporosis
  • fatigue
  • nausea and vomiting.
  • weakness
  • loss of appetite
  • vertigos
  • arterial hypertension
  • headaches
  • muscle discomfort such as cramping or tingling
  • cavities

Magnesium can be found in a multitude of foods. For example, in pure chocolate, potato, pumpkin, whole grains, legumes, in certain fruits such as bananas, apricots, avocados, peaches and apples. In addition, it can also be found in abundance in dark green leafy vegetables such as chard, lettuce, spinach, basil, kale, or escarole.
Zinc: a basic mineral for our eye health

In addition to magnesium, a mineral such as zinc is also essential in our eye health and in the health of our entire body as a whole. In fact, vitamin A is another of the crucial substances for the health of our eyes. However, for its absorption to be correct, it is necessary that we also have zinc in our diet, since it decisively influences the correct absorption in the small intestine.

In this way, foods such as oysters, cheese, butter, poultry, clams, brewer’s yeast, nuts, lettuce, spinach, liver, or seeds should not be missing from our table. of pumpkin, among others.

Some of the effects that a diet deficient in zinc can have are the following:

  • growth problems in children.
  • problems in learning and poor school performance
  • memory losses
  • vision problems.
  • acne
  • frequent colds
  • lowering the defenses
  • in men, enlargement of the prostate, which can lead to prostate cancer

Contraindications of food with magnesium and zinc

As we have seen, foods with zinc and magnesium are fundamental in the diet if we want to have good health. Of all the ways in which we can obtain these two minerals, without a doubt, the most recommendable is to do it through a healthy diet rich in natural foods and with high amounts of these two minerals. Normally, our body will take the necessary amounts of both nutrients and, in case of excess, take care to eliminate them through urine.

However, in those cases in which there may be an imbalance in the diet or in the normal absorption capacity of these nutrients, it is possible that the corresponding doctor may prescribe the intake of a zinc or magnesium supplement, or both at the same time . In these cases, it is possible that an excess of magnesium in the body manifests itself with kidney problems, while in the case of zinc it could manifest with episodes of stomach pain, nausea or even throat inflammation. Therefore, it is important that these supplements are not consumed irresponsibly and that, when it is done, it is always under the medical prescription of a duly qualified health professional.

Sources:

https://www.healthline.com/nutrition/best-foods-high-in-zinc

https://nutritiondata.self.com/foods-000124120000000000000-w.html

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