Many of us pay much attention to using enough vitamins. However, problems sometimes occur due to a lack of one of the microelements, which plays an important role in the body. Consider what functions the magnesium plays in the body, how much it needs and what foods it contains.
Why do we need foods that contain a lot of magnesium?
It's no secret that there is an entire Mendeleyev table in the human body, and the lack of one substance can cause serious health problems and worsen the absorption of other elements. Magnesium performs the most important functions - anti-stress, anti-toxic and anti-allergenic. In addition, it reduces receptor sensitivity, stimulates phagocytosis, and participates in temperature regulation processes.
Even a small deficit of magnesium will have a profound impact on health - first of all, on the health of the heart and blood vessels. People who suffer from arrhythmia or have suffered a stroke, or have problems with cholesterol levels, should be sure to monitor the amount of magnesium they receive with food or dietary supplements.
Another important structure that has a direct dependence on magnesium is the nervous system. If you experience anxiety, fear , stress, insomnia, fatigue, nervousness, irritability - all this may be due to an inadequate amount of this element in your body. In stressful situations, magnesium is actively excreted from the body, so it is worthwhile to increase its inflow simultaneously, and to try to look at life easier.
Knowing which foods contain magnesium is especially important to women during pregnancy. If at the usual time magnesium requires only 280 grams per day, then during the bearing of the child this figure increases by 2-3 times. If the future mother is excessively excitable, in stress, suffers from insomnia - this is a clear sign that Mg is tedious to take extra. Excessive nervousness can provoke miscarriage, so in no case can you ignore such symptoms.
By the way, for women suffering from PMS, it is very important to regularly use magnesium, as its level falls rapidly on such days.
People of any gender who are involved in sports must necessarily take magnesium additionally, since physical stress is associated with a nervous one, and maintaining the proper level of this substance is simply necessary. Moreover, it is quite simple, because magnesium is found in foods that many people love and use every day.
Products rich in magnesium
It should be noted right away that magnesium in food products is not a rare component, and with a normal diet, you will in any case receive about 200-300 mg of this element. At moments of stress, this will be missed, so pay attention to the reliable sources of this element:
- leaders in the content of magnesium - nuts, sunflower seeds, beans, beans, buckwheat honey;
- no less rich and dried fruits: raisins, dried apricots, dates, prunes;
- breakfast porridge, and problems with magnesium will not be - buckwheat, oatmeal,
wheat, pearl barley; - lovers of cocoa can be afraid of magnesium deficiency, this drink is extremely rich for them;
- any greens, be it salad, parsley , dill or spinach, will also help you in the fight against magnesium deficiency;
- of fruits in this sense, useful bananas and watermelon;
- vegetables rich in magnesium are carrots and beets, salads are welcome in any form.
Knowing in which foods a lot of magnesium, you can create your diet in such a way that you do not even have to take supplements and supplements. After all, there is nothing easier than to eat porridge, add greens and nuts to the salad, and as a dessert choose a banana or dried fruits.