Some foods to focus on for a healthy life
It is one of the most important minerals without which your body cannot live. Literally.
Magnesium is a key participant in more than 300 chemical reactions through which metabolism occurs. It provides mobility and proper muscle function. Thanks to him, the nervous system correctly transmits signals from the brain to various organs and tissues and vice versa. Inside the brain, however, too.
Magnesium helps maintain a stable heart rate and balanced blood sugar levels. Also, the mineral is directly involved in the synthesis of proteins and DNA, that is, it helps the body to recover, maintain health and youth.
Despite such a high importance, our body does not know how to produce magnesium on its own - we get it from food. Women 19 and older need to be 310 mg of magnesium per day (for pregnant women - up to 350 mg), for men under 30 years old - 400 mg, over 30 years old - 420 mg.
The alternative is to obtain magnesium from multivitamins and supplements. However, in this case, there is a risk of overdoing it. An excess of magnesium manifests itself as nausea, stomach cramps, diarrhea, and in some cases can lead cardiac arrhythmias and even cardiac arrest .
Therefore, under no circumstances take magnesium supplements if you have:
What foods contain the most magnesium
Regular food is a much safer way to get your daily magnesium intake. Even if you eat too many foods that contain this mineral, the kidneys will flush out the excess through urine. And you get nothing but benefit.
One 100-gram tile contains Candies, chocolate, dark, 70-85% cacao solids up to 200 mg of magnesium - that is, at least half of the recommended daily intake.
Chocolate is also rich in iron , copper, manganese and antioxidants - substances that protect body cells from the damaging effects of free radicals. To get the most out of your chocolate , choose a product that contains at least 70% cocoa.
58 mg magnesium per medium-sized fruit (or about 30 mg per 100 g) is a very good result. In addition, avocados are high in potassium, B vitamins , vitamin K and monounsaturated fats, which are extremely beneficial for the cardiovascular system.
A separate topic is fiber. Avocados are literally overflowing with it: 13 out of 17 g of carbohydrates per average fruit are healthy ones. Fiber improves digestion, helps lower blood sugar levels, and helps keep you feeling full after a meal. All this makes avocados not only healthy, but also a dietary product that helps to control weight.
Magnesium is found in almost all types of nuts, but almonds, cashews and Brazil nuts are especially rich in it. For example, 100 g of cashews will provide your body with almost 300 mg mineral.
Also, most nuts are a good source of protein , all the same healthy fiber and monounsaturated fats.
One large banana weighing just over 200 g will provide your body with approximately 60 mg magnesium. This makes bananas the champion fruit for this mineral.
Soy tofu is a great meat substitute as it contains a lot of protein. But there is also a lot of magnesium in it - 53 mg per 100 gram serving. Also the famous bean curd is a generous source of calcium, iron, manganese and selenium.