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List of foods high in magnesium
Magnesium performs important functions in the human body. It participates in maintaining the normal functioning of the nervous system, the heart muscle, takes part in all stages of protein synthesis, increases the activity of the gastrointestinal tract, contributing to the elimination of bad cholesterol.
Without it, ATP is not produced - a nucleotide that is the supplier of energy to the cells of the body.
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It supports the cardiovascular system, stabilizes blood pressure, reduces the risk of hypertension and stroke.
Magnesium is the key to youth. The element is involved in the synthesis of collagen. With its lack, the density of connective tissue decreases, elasticity decreases.
Magnesium regulates the functioning of the nervous system: it has an anti-stress effect, reduces fatigue and irritability, normalizes sleep, relieves spasms and relaxes muscles.
It prevents the deposition of calcium, as well as the formation of kidney stones and gallbladder. Magnesium is also the enemy of diabetes. It controls glucose levels, restores carbohydrate metabolism, accelerates metabolism.
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Lack of magnesium has a very negative effect on well-being. This is primarily manifested through fatigue, dizziness, loss of appetite, nausea, constipation, poor coordination, muscle cramps, mood swings, hair loss, brittle nails. Then develops chronic fatigue, insomnia, harder PMS. There are migraines, arthritis and arrhythmia.
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The situation is dangerous because these symptoms can indicate many other problems. But the statistics are disappointing: about 80-90% of people experience a lack of magnesium. It can be replenished by taking synthetic vitamins, magnesium It is sold in a pharmacy and sports nutrition stores. Or you can change your diet.
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The daily requirement of a healthy person for magnesium is 350-500 mg depending on weight. For pregnant women, the norm increases to 1,000 mg, which is associated with an acceleration of metabolism and a change in hormonal levels.
Calcium is necessary for the absorption of magnesium. The ratio of magnesium and calcium should be 10 to 7. Together, these elements are the builders of the bone system.
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What products contain magnesium? We arrange them according to the degree of decrease in the amount of element per 100 grams of product.
Magnesium products
Thus, regular consumption of one banana a day will relieve headaches caused by a lack of magnesium, save from depression, alleviate PMS. The same effect will be from chocolate, but you need to be careful not to overeat, since this product is very high-calorie.
About what nuts contain magnesium and what they are good for health, read our article. We also have a separate material about various nutritional supplements that should be taken with insufficient nutrition balance and the first symptoms of malaise. Follow the links.
Without it, ATP is not produced - a nucleotide that is the supplier of energy to the cells of the body.
DepositPhotos
It supports the cardiovascular system, stabilizes blood pressure, reduces the risk of hypertension and stroke.
Magnesium is the key to youth. The element is involved in the synthesis of collagen. With its lack, the density of connective tissue decreases, elasticity decreases.
Magnesium regulates the functioning of the nervous system: it has an anti-stress effect, reduces fatigue and irritability, normalizes sleep, relieves spasms and relaxes muscles.
It prevents the deposition of calcium, as well as the formation of kidney stones and gallbladder. Magnesium is also the enemy of diabetes. It controls glucose levels, restores carbohydrate metabolism, accelerates metabolism.
DepositPhotos
Lack of magnesium has a very negative effect on well-being. This is primarily manifested through fatigue, dizziness, loss of appetite, nausea, constipation, poor coordination, muscle cramps, mood swings, hair loss, brittle nails. Then develops chronic fatigue, insomnia, harder PMS. There are migraines, arthritis and arrhythmia.
DepositPhotos
The situation is dangerous because these symptoms can indicate many other problems. But the statistics are disappointing: about 80-90% of people experience a lack of magnesium. It can be replenished by taking synthetic vitamins, magnesium It is sold in a pharmacy and sports nutrition stores. Or you can change your diet.
DepositPhotos
The daily requirement of a healthy person for magnesium is 350-500 mg depending on weight. For pregnant women, the norm increases to 1,000 mg, which is associated with an acceleration of metabolism and a change in hormonal levels.
Calcium is necessary for the absorption of magnesium. The ratio of magnesium and calcium should be 10 to 7. Together, these elements are the builders of the bone system.
DepositPhotos
What products contain magnesium? We arrange them according to the degree of decrease in the amount of element per 100 grams of product.
Magnesium products
- Bananas
- Figs
- avocado
- broccoli
- spinach
- Almonds, hazelnuts
- Flaxseed, pumpkin, sesame seeds
- corn
- Peas
- Chocolate.
- Grains: buckwheat, barley and oatmeal
- Such varieties of fish as flounder, sea bass, herring, carp, mackerel, cod, as well as shrimp
Thus, regular consumption of one banana a day will relieve headaches caused by a lack of magnesium, save from depression, alleviate PMS. The same effect will be from chocolate, but you need to be careful not to overeat, since this product is very high-calorie.
About what nuts contain magnesium and what they are good for health, read our article. We also have a separate material about various nutritional supplements that should be taken with insufficient nutrition balance and the first symptoms of malaise. Follow the links.
