Magnesium Rich Foods

Magnesium is a mineral essential to the proper functioning of the body. It is the fourth most common mineral in the body and is found mainly in the bones and teeth and then at the muscular level. Concretely, magnesium is necessary for the action of 300 enzymes, that is to say the proteins accelerating the chemical reactions of the organism.

This mineral plays a role on energy production and the nervous system, and more specifically in the release of serotonin. This hormone relieves impulsivity, irritability, depression and depression. In addition, magnesium is crucial in relieving stress, sleep disorders and improving learning and memory. It also helps fight physical and psychological fatigue and supports bone health. But that's not all, magnesium also helps detoxify the body by synthesizing glutathione, an antioxidant to reduce the appearance of free radicals. Moreover, this mineral is necessary for the optimization of the mitochondria, essential element in the production of energy essential to the functioning of the cells, which is essential in the prevention of the cancer.

Recent studies claim that mitochondrial dysfunction is the cause of various pathologies. Dr. Rhonda Patrick, a mitochondrial scientist, says magnesium is essential to mitochondrial health because the ability to oxidize depends on the ability of the mitochondria to produce energy in the cells.

The magnesium deficiency

According to the National Institute of Agronomic Research, most French suffer from magnesium deficiency due to three interacting factors. A diet deficient because of the industrialization of food and the decline in consumption of vegetables, the stress of everyday life and the excessive consumption of coffee, sodas and energy drinks. These factors lead to a long-term vicious circle, illustrated by fatigue, which leads to increased stress and increased urinary excretion of magnesium.

It is possible to determine whether we are suffering from magnesium deficiency, not by obvious symptoms but by more or less common ailments such as stress, anxiety, hyperemotion, tremors, headaches, Sleep, fatigue, cramps, a rash of the eyelid. Chronic deficiency causes cardiovascular problems or diabetes, convulsions, personality changes, tingling and abnormal heart rhythm.

Thus, to benefit from its virtues and avoid a magnesium deficiency, we have daily needs amounting to:

In children:
1 to 3 years: 80 mg / day
From 4 to 8 years: 130 mg / day
From 9 to 13 years: 240 mg / day

In women:
From 14 to 18 years: 360 mg / day
From 19 to 30 years: 300 mg / day
From 31 and up: 320 mg / day

At men's :
From 14 to 18 years: 410 mg / day
From 19 to 30 years: 400 mg / day
From 31 and up: 420 mg / day

These data are the result of a consensus between the Canadian and American authorities that have undertaken a standardized approach to Recommended Nutrient Intakes. In France, a daily intake of approximately 6mg per kg is recommended, ie approximately 300mg / day for an adult.

The sources of magnesium come mainly from food and cooking food is paramount to preserve the nutrients and minerals of these. Therefore, do not forget to steam and be sure to consume foods high in magnesium. Discover these 17 foods that are sources of magnesium!

The 17 foods rich in magnesium
  • Turnip leaves
  • Bok choy
  • chard
  • Chou cavalier
  • Brussels sprouts
  • Beet leaves
  • broccoli
  • Chou Kale
  • Romaine lettuce
  • spinach
  • lawyers
  • Unsweetened cocoa powder or dark chocolate
  • Squash
  • Fruits and red fruits
  • Fish
  • Herbs and spices (cumin, parsley, mustard seeds, fennel)
  • Seeds and nuts

In addition, you can take a bath or foot bath with Epsom salt, a magnesium sulfate that is absorbed through the skin. Magnesium supplements are also a possible alternative. However, avoid magnesium stearate which can be dangerous and consult your doctor to determine the dose of magnesium needed as an overdose may cause side effects such as irregular heart beat or slowed breathing.

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