Magnesium: Where? Here are the richest foods

Magnesium: Where? Here are the richest foods

Magnesium is a very important mineral that is important for many organic functions, especially bone, tooth and muscle health. It is usually found in plant foods. Learn which foods are rich in magnesium.

Magnesium is a very abundant mineral in nature and is the eighth largest element in the earth’s crust and is often found in plants. There are about 25 grams in the human body and it fulfills many important functions as it plays a role in some processes of the body and tissues there. debt.

Magnesium is mostly found in bones, but it is also found in muscles, liver, kidneys, plasma and intestines. Magnesium has many functions. It plays a role in nerve conduction by regulating the permeability of cell membranes to ions such as sodium and potassium.

Magnesium regulates synaptic transmission and the excitability of nerve membranes. It acts as a cofactor in more than 300 enzymatic reactions. For example, it plays a role in the production of electricity as a cofactor of ATP (adenosine triphosphate). It plays a role in the regulation of pH and therefore acid-base balance, and also plays a role in the nucleic acid synthesis process.

It increases the absorption of certain nutrients such as calcium, plays a role in sugar metabolism, and also plays a role in cholesterol production. Magnesium also regulates muscle contraction, which regulates heart rate, normalizes heart rhythm, supports protein synthesis, and regulates blood pressure. Magnesium deficiency can cause insomnia, muscle pain, loss of appetite, nausea, anxiety and bad mood. It can be caused by poor nutrition, excessive physical activity, too much, gastrointestinal problems, taking antibiotics or proton pump inhibitors or drinking alcohol. That’s okay.

Overdosing on magnesium is rare and only occurs when the medication is used incorrectly or when there are kidney problems with symptoms such as diarrhea, changes in heart rate and cramps. Let’s see which foods are rich in magnesium and what the daily recommended intake is.

Magnesium: Recommended daily intake

According to the recommendations of the Italian Association of Human Nutrition, LARN (Licensed Daily Nutrition Reference), the daily magnesium intake of an adult is approximately 240 mg. To reach this dose, it is enough to consume fruits, vegetables and other foods rich in magnesium every day. You can supplement this mineral by regularly eating leafy greens (like beets, spinach or artichokes), dried fruits, seed oils and some fruits (like figs, bananas or prunes). Also, as we will see in a moment, there is a lot of magnesium in the spice content. So let’s give the green light to basil, chives, mint and sage.

Foods containing magnesium

Now let’s look at where magnesium is found and which foods are rich in it; magnesium is mostly found in plant foods. However, keep in mind that cooking reduces the content of these and other minerals and vitamins. Therefore, it is always recommended to shorten the cooking time.

  • Whole grains
  • Brown rice
  • Perfume
  • Cocoa
  • Pumpkin seeds and sesame
  • Amaranth
  • Oats
  • Almonds
  • Walnuts
  • Banana
  • Cactus Fruit
  • Spinach
  • Beans
  • Day
  • Swiss chard

Leave a Reply

Your email address will not be published. Required fields are marked *