Few people are aware of how much magnesium is essential for the functioning of our body. This mineral is essential for the function of almost any tissue in the body, supports a healthy immune system, preventing inflammation associated with some types of cancer and improve heart function.
Magnesium plays an important role in the binding of calcium in bones and the muscle relaxation. He also participates in the regulation of heart rate and lower cholesterol levels. The trace elements regulate bowel movements, especially those troubled by constipation. In pregnant women, it reduces the risk of miscarriage and premature birth.
Magnesium requirements increase during growth, pregnancy or breastfeeding. For young people, lack of magnesium can cause instability of character and excessive anxiety. For athletes, it is a stimulant that is excreted in sweat. The body of older people it more difficult to absorb it.
Magnesium deficiency increases susceptibility to stress. Poor and unbalanced diet leads to a deficiency of this trace element.
Let’s take a look in which food you can find large amounts of valuable mineral.
(milligrams per 100 grams of food)
- Roasted Pumpkin Seeds: 550
- Sesame seeds: 351
- Almonds: 268
- Nuts: 229
- Peanuts (roasted): 168
- Walnuts: 158
- Dark Chocolate: 146
- Brown rice (cooked/raw): 43/143
- Wholemeal bread: 82
- Spinach: 79
- Boiled Beans: 40
- Corn flakes: 39
- Broccoli: 30
- Avocado 18-27
- Banana: 27
- Potatoes: 22-28
- White bread: 20
- Yogurt nonfat: 11
- Milk: 10
- White rice: 5
Source: USDA
Remember, this mineral deficiency can cause pain and muscle spasms. Drink water that it contains magnesium, eat whole grains, vegetables, dried fruits and dark chocolate.
