Magnesium is an extremely important element for maintaining good health and that is why the body needs about 400 milligrams of magnesium a day. Magnesium is the fourth largest in the body.
Above all, it is found in the teeth and bones, it is necessary to perform functions such as maintaining normal blood pressure, heart rate, metabolic rate and to regulate the blood sugar levels.
Magnesium deficiency can lead to high blood pressure, osteoporosis, muscle cramps and insomnia. It directly affects the nervous system, enhances memory and brain function. On cold days it is vital for the heart.
Trembling hands and muscle spasms may be due to a lack of magnesium. It appears as a natural barrier against arrhythmias.
Check out some magnesium-rich foods!
1. Whole grains - Eating white flour, oat bran or barley is a great way to get the right amount of magnesium. Use them in the preparation of pancakes, healthy pies, dietary bread, tutmanik.
2. Green leafy vegetables - spinach and broccoli are high in magnesium. Excellent sources of vitamins, minerals and fiber, green leafy vegetables occupy the leading place in the list of foods rich in magnesium. Eat spinach, kale, green cabbage, etc. as often as possible. Just 100 grams of raw spinach provides you with up to 79 mg of magnesium, which is about 20% of the recommended daily dose of magnesium. Include them in spinach pies, oven-baked cabbage, lean cabbage and pork with cabbage.
3. Nuts - walnuts, almonds, cashews, Brazil nuts, pine nuts and peanuts. Prepare with them raw cakes, vegan desserts and no-bake pastries.
4. Black and white beans, soy - they are all rich in magnesium foods. Eat more beans without meat, bean salads, beans in a clay pot.
5. Fish - has high values of the element, preferably oily fish, which have other important nutrients. Mackerel, salmon and tuna are not only excellent sources of vitamin D and omega-3 fatty acids, but also minerals, especially magnesium. Nutritionists recommend that oily fish be included in the diet at least once a week due to their excellent nutritional properties. Oven-baked mackerel, fish in sauce and oven-baked fish have great taste qualities.
6. Desserts - good news for fans of sweet temptations. Not only spinach and beans are rich in magnesium, but almost all chocolate products. One of the healthiest desserts, dark chocolate, is also an important source of magnesium. One serving (1-2 squares) provides 24% of the recommended daily dose of magnesium, along with a large amount of antioxidants with a role in reducing high blood pressure, improving blood circulation and maintaining a good mood. About 100 grams of dark chocolate provide up to 327 mg of magnesium, which is 80% of the daily intake. So prepare more often homemade eclairs, chocolate cakes, chocolate muffins, chocolate pancakes with dark chocolate.
7. Fruit - Some fruit such as bananas, raisins, figs and apricots also rank in the list of foods rich in magnesium. Although they are known as the main sources of potassium, bananas also have other important mineral nutrients in their composition. The average banana contains about 32 mg of magnesium, while providing fiber and vitamin C. Valued for their high fiber content, dried fruit are also a healthy snack rich in magnesium (they contain 68 mg per 100 grams). Other fruit that contain different amounts of magnesium are blueberries, strawberries, figs and grapefruit.
8. Spices - in addition to being a great way to add flavor to any dish, spices are also very good for the health. Magnesium-rich spices are lemongrass, mint, paprika, parsley and basil. Greek-style fish, fish pies and Greek-style potatoes can be seasoned with them generously.
9. Cocoa - Cocoa and coffee are rich in magnesium. Tap water is also a source of magnesium for the body. For increased cocoa intake, eat brownies, cocoa sponge cake and crinkle cocoa cookies.
10. Seeds - Pumpkin seeds have a high content of magnesium and a portion of 65 grams can provide you with the full daily dose of this mineral. Other fatty fruit from which you can intake magnesium from are:
- almonds;
- sunflower seeds;
- Brazilian nuts;
- cashew;
- pine nuts;
- flaxseed;
- pecans.
11. Peas - The fiber, vitamins, minerals and amino acids in peas recommend this food in any healthy diet, especially due to its high magnesium content. To eat more peas, prepare a pea stew, a lean guvec or a pea cream soup.
12. Avocado - Avocados are among the foods with the highest nutritional value, especially because they contain healthy fats in generous amounts. The same exotic fruit are rich in multivitamins and chemical compounds that protect against diseases.
If you add one slice of avocado to a healthy sandwich for lunch, you will intake about 15% of the recommended daily dose of magnesium. About 100 grams of avocado provides 29 mg of magnesium and a whole fruit contains up to 58 mg of this mineral needed by the body.
13. Dairy products - an excellent source of magnesium are skimmed milk products, such as yogurt. The magnesium in these foods is also a good addition to the optimal absorption of calcium contained in large amounts of dairy products. One serving of non-fat yogurt (100 grams) provides about 19 mg of magnesium. Other dairy products recommended as a rich source of this mineral are goat cheese, mozzarella and others.
14. Dried herbs - Dried herbs, such as coriander, dill, sage or basil, also supplement the daily intake of magnesium (by 70 mg per 10 grams).
Foods high in magnesium are an important part of a balanced diet.
This essential mineral is needed to maintain the body's muscular and nervous function, to strengthen the immune system, regulate heart rate and strengthen the bones.
As it is involved in over 300 biochemical reactions, magnesium deficiency leads to muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis and stroke.
Supplement magnesium food sources for long-term health.
The role of magnesium in the body
Few people are aware of the central role that magnesium plays in health. It is an essential element for almost all bodily functions and tissues. It is responsible for the body's ability to defend itself, heart health and protection against the appearance of various types of cancer, which begin from high levels of inflammation in the body.
A study from Harvard University found that adequate daily intake of magnesium reduces the risk of developing diabetes by up to 33%. Other scientific studies attribute to this essential mineral the ability to prevent depression and migraines.
Magnesium is a cofactor in over 300 systems that regulate the body's biochemical reactions, such as protein synthesis, blood sugar control, blood pressure regulation and muscle and nerve function.
All magnesium is essential for energy production, oxidative phosphorylation and glycolysis. The same mineral plays a role in the transport of calcium and potassium ions to cell membranes, which is an important process for transmitting nerve impulses, muscle contractions and normal heart rhythm.
An adult's body contains about 25 grams of magnesium, of which 50% is distributed in the bones and the rest in the soft tissues.
Magnesium deficiency
Because it has such a complex role in the body and is involved in such a wide range of biochemical reactions, magnesium deficiency can be felt in both your mood and physical health. Symptoms of magnesium deficiency include:
- Fatigue, exhaustion, even if the patient gets enough rest, fainting;
- Anxiety, depression;
- Nervousness, irritability;
- Muscle spasms, tremor, headache;
- Heartbeat, arrhythmia;
- High blood pressure;
- Difficulty breathing;
- Loss of appetite, nausea;
- Digestive disorders - diarrhea, constipation.
