Magnesium in the diet

Magnesium plays a very important role in binding calcium to the bones and in relaxing muscles. It also participates in regulating heart rhythm and lowering cholesterol levels. This trace element regulates bowel function, especially in those suffering from constipation. In pregnant women, it reduces the risk of miscarriage and premature birth

Magnesium needs to increase during growth, pregnancy, or breastfeeding. In young people, magnesium deficiency can cause instability of character and excessive anxiety. For athletes, it is a stimulant that is excreted through sweat. The body of the elderly finds it harder to absorb. In case of increased alcohol intake, diabetes, diarrhea, but also taking diuretics and some contraceptive pills (rich in estrogen), its excretion through urine is facilitated. Magnesium deficiency increases sensitivity to stress … Finally, a poor and unbalanced diet leads to a deficiency of this trace element.

Warning signs. These are usually general sluggishness, muscle cramps, and pain, insomnia, headaches, dizziness, high emotionality, nervousness, anxiety … Magnesium deficiency is an aggravating factor in the case of degenerative diseases and cardiovascular diseases, such as atherosclerosis.

Daily dose. The recommended daily dose is 6 mg per kilogram of body weight, but it should be increased during growth, pregnancy, and breastfeeding, or if you are intensely engaged in some physical activity. Thus, a 50-kilogram woman would have to take 300 mg of magnesium a day.

How to avoid a shortage?
Include wholemeal bread in your diet, as well as wholemeal rice, which contains five times more magnesium than white. Use sea salt instead of refined. Eat dried vegetables: lentils, chickpeas … as well as green vegetables, green beans, broccoli, and spinach. Don’t forget almonds, walnuts, hazelnuts, dried figs and apricots, avocados, and onions. One hundred grams of dark chocolate with 70 percent cocoa provides 11 mg of magnesium. Powdered milk is also a good source of magnesium. Finally, drink mineral water that contains more than 70 mg of magnesium per liter.
Magnesium deficiency can cause muscle pain and cramps. Drink water that contains it, eat whole grains, vegetables, dried fruits, and dark chocolate.

Where is:

– two slices of wholemeal bread (40 g) – 30 mg of magnesium

– 125 g of integral rice – 55 mg

– 200 g of spinach – 92 mg

– one banana – 45 mg

– a handful of almonds (30-40 g) – 90 mg

– 2 – 3 cubes of dark chocolate – 35 mg

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