Pharmacy magnesium is money down the drain. Here are 6 foods that will replace it

When my mother had pain in her knees, the first thing the doctor advised her was completely unexpected: "You need magnesium." We looked at each other in surprise — after all, this mineral is usually associated with the nervous system or the work of the heart. But it turned out that the joints suffer from its deficiency no less. Magnesium is the quiet conductor of our body, and its deficiency leads to the disorder of the entire "orchestra", especially with age.

Why magnesium is a "lubricant" for joints

This mineral plays a key role in the complex biochemical chain that governs bone and joint health. Firstly, it is the main partner of calcium and vitamin D. Without enough magnesium, calcium cannot properly integrate into bone tissue. Instead, it begins to deposit in soft tissues, including joints, causing them to become stiff and inflamed.

Secondly, magnesium is responsible for relaxation. It relieves muscle spasms, which often increase the load on the joints and provoke pain. Finally, magnesium has a powerful anti-inflammatory effect. With its deficiency, the level of inflammatory markers in the body increases, which directly affects the condition of the joints. Therefore, if the knees, elbows or back ache, the reason may lie not only in age, but also in the banal lack of this most important element.

Magnesium Champion Foods

The good news is that you can replenish magnesium without expensive pharmacy drugs. It is enough to adjust your diet, making it not only tastier, but also healthier.

1. Nuts and seeds

   
   

   Almonds, cashews, walnuts, as well as pumpkin and sunflower seeds are a real storehouse of magnesium. Just one handful (about 30 grams) of pumpkin seeds can cover almost 40% of the daily value. Tip: Keep a small container of the nut mixture on hand. It's the perfect snack to satisfy hunger and keep joints healthy.

   
   

2. Rich greenery

   
   

   Spinach, kale, parsley, dill - the darker and richer the greens, the more magnesium they contain. It's all about the chlorophyll molecule, in the center of which is a magnesium atom. I often make green smoothies: a banana for sweetness, a bunch of spinach, a cucumber, and a little lemon juice. This is a powerful charge of vivacity and benefit.

   
   

3. Whole grains

   
   

   Buckwheat, oatmeal, quinoa, brown rice and millet retain the maximum of magnesium in their shell. White rice and bread made from high-grade flour, alas, are devoid of this value. Mom's favorite dish is buckwheat porridge with mushrooms and onions. Simple, satisfying and incredibly useful for the whole body.

   
   

1. Legumes

   
   

   Chickpeas, lentils, black beans and peas are an excellent source of not only vegetable protein, but also magnesium. They perfectly saturate and stabilize blood sugar levels. One of my favorites is a warm lentil salad with baked vegetables and herbs. A light, but very nutritious dinner.

   
   

2. Fatty fish

   
   

   Mackerel, sardines, salmon and halibut are not only rich in magnesium, but also in omega-3 fatty acids. This tandem effectively fights inflammation in the joints. Simply baked mackerel in foil with herbs and lemon is an affordable dish, the benefits of which are invaluable.

   
   

3. Dark chocolate

   
   

   A nice bonus for those with a sweet tooth: high-quality dark chocolate (with a cocoa content of 70%) is a decent source of magnesium. A couple of pieces of such chocolate will not only cheer you up, but also bring benefits. The main thing is to choose a product with a minimum sugar content.

   
   

What steals our magnesium

It is important not only to get magnesium, but also to create conditions for its absorption. Some habits can literally flush this mineral out of the body, nullifying all efforts.

• Excess caffeine. Coffee and strong tea have a diuretic effect, accelerating the excretion of magnesium.
• Sugar and refined carbohydrates. The body spends a huge amount of magnesium on sugar processing.
• Alcohol. It disrupts kidney function and contributes to the loss of minerals, including magnesium.
• Stress. In stressful situations, the adrenal glands actively consume magnesium, which quickly leads to its deficiency.

Conclusions: health is at your plate

Magnesium is an indispensable element for the health of joints, bones and muscles. Its deficiency can undermine the body for years, manifesting itself in pain and stiffness. Fortunately, nature has given us many delicious and affordable sources of this mineral. By regularly including nuts, greens, legumes, whole grains and fish in your diet, you can support your joints and restore their flexibility and ease of movement without spending extra money on pharmacy supplements.