Magnesium is one of the essential minerals your body cannot live without. Literally.
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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.
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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 high importance, our body does not know how to produce magnesium on its own - we get it from food. Women 19 and older need 310 mg of magnesium per day to stay healthy, men under 30 need 400 mg, over 30 need 420 mg
1) Dark chocolate
One 100 gram chocolate bar contains up to 200 mg of magnesium - half of the recommended daily intake.
2) Avacado
58 mg magnesium per medium fruit.
3) Nuts
Almonds, cashews, and Brazil nuts are especially rich in them. For example, 100 grams of cashews provides your body with almost 300 mg of the mineral.
4) Legumes
Lentils, beans, chickpeas, soybeans - not less than 30 mg of magnesium per 100g.
5) Tofu
53 mg per 100-gram serving.
6) Quinoa
64mg per 100g serving of cooked porridge.
7) Oily fish
Particularly rich in magnesium are salmon, halibut, Atlantic mackerel, pollock.
8) Spinach
88 milligrams for every 100 grams of raw or cooked spinach.
EAT HEALTHY & BE HEALTHY...
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