Leaf vegetables, legumes and whole grains contribute to the assimilation of this fundamental mineral.
Fatigue, nausea and muscle cramps may be alarm bells of a magnesium deficiency. This mineral is essential for the well-being of the human body because it promotes the well-being of nerves, muscles and bones. It also helps regulate blood pressure and metabolize fat, taken with the diet.
Magnesium is often lacking and it is necessary to take it with certain foods such as leaf vegetables, legumes and cereals.
What is Magnesium?
Magnesium is a fundamental mineral present for 60% in our bones and muscles and for only 1% in the blood. This mineral is a vital element for energy metabolism and the functioning of the nervous system because it manages the transmission of nerve stimuli to the muscles and regulates communication between neurons and muscle cells.
It is also important because it helps the body to assimilate some important vitamins B, C, D and E vitamins. Thanks to this function, the body is facilitated in bone formation and in strengthening the immune system. It also allows to adjust the heart rate, preventing heart attack and hypertension.
Magnesium Damage: Symptoms
Very often magnesium deficiency occurs with non-specific symptoms, which may affect various parts of the body. In general, care should be taken if two or more of the following symptoms occur simultaneously …
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- General malaise;
- Loss of appetite;
- Muscle weakness;
- Abdominal cramps;
- Tremors and lack of coordination;
- Depression or irritability;
The Foods of Magnesium
Once effective magnesium deficiency is found, it may be helpful to follow a certain diet regime. The mineral can be integrated with the ingestion of magnesium-rich foods naturally.
Vegetable is definitely the source of magnesium food. The macronutrient is present in good quantities in all leafy vegetables, especially in spinach and bieta. Artichokes, broccoli, cabbage and cauliflower are also indicated. Legumes, dried fruits, cocoa and bran can also play a key role in assimilating magnesium.
“The other large magnesium source category is represented by whole grain cereals such as whole grain and rice. It is important to emphasize the adjective “integral”: the refining of cereals, in fact, only eliminates bran and germ, therefore about 80% of magnesium is lost,” the specialist said.
They are to be excluded from foods rich in magnesium fruits, with the exception of bananas, figs, peaches and avocado. Low odds are animal foods such as meat, fish, milk and derivatives.Tags: Magnesium