Magnesium - is a macro element that plays a vital role in the functioning of the nervous, cardiovascular, digestive, hormonal and immune systems.
Read to the end to get the most useful information.
Magnesium deficiency - common phenomenon and affects many people. Magnesium is poorly absorbed and absorbed all within 15-40%. Lack of this element can cause arrhythmia, sudden muscle spasms, problems with concentration and attention, cause nausea, anxiety, and brittle hair and nails.
The daily requirement for an adult is 290-360 mg, depending on the age, sex, physiological condition and health.
9 foods rich in magnesium
1. Pumpkin seeds
Pumpkin seeds contain up to 540 mg magnesium per 100 g of the product, and, of course, lead among foods rich in this macroelement. In addition, many other minerals in them, such as potassium, zinc, phosphorus, and vitamins of group B. Pumpkin seeds promote weight loss and treatment of hypertension, have analgesic effect and strengthen the immune system.
2. Cocoa
100 g of cocoa contained 420 mg magnesium. It is also a source of calcium, chromium, iron, and zinc. Drink from cocoa beans protects against colon cancer, skin disease and prolongs youth. In addition, it has a positive effect on mood and attention, reduce stress and fatigue.
3. wheat bran
They 490 mg magnesium per 100 g of product. Bran is rich in fiber, carbohydrates, proteins and mineral salts. They activate metabolism, promote weight loss and reduce bad cholesterol.
4. Almond
100 g - 296 mg magnesium. Almond Nuts contain fiber, unsaturated fatty acid, potassium, vitamin B2 and E. Almonds relieves stress and calms the nerves, and lowers cholesterol and blood sugar levels.
5. Buckwheat
This is another product, rich in magnesium. 100 g of cereals microelement 218 mg. In buckwheat a lot of silicon, which effectively fights with circulatory problems. In addition, it contains vitamins B1 and PP, calcium, iron, phosphorus and potassium.
6. Oat flakes
They 129 mg magnesium per 100 g of product. Portion 200 g of oatmeal completely covers the daily need macronutrients. In addition, it has a lot of amino acids, vitamins B1 and B6, as well as the value of selenium. Oat flakes contribute to weight loss and rejuvenation of the body, they improve memory and attention, fatigue and acts as an antidepressant and eliminate a bad mood.
7. nuts
100 g - 140 mg magnesium. Hazelnuts are highly appreciated for its many medicinal and nutritional qualities, they have a lot of vitamin E (a vitamin of youth and fertility). Hazelnut is rich in vitamins B (strengthens the nerves), potassium (lowers blood pressure), as well as calcium and phosphorus (responsible for strong bones and teeth).
8. Peas
100 g of peas 124 mg magnesium. Additionally, peas many vitamins A, B1, B2, B3, B6, C, E, K; minerals: potassium, sodium, fluorine, iron, copper, chloride, calcium, phosphorus, as well as many of digestible protein, fat, carbohydrates, fiber, folic and nicotinic acid, biotin. Peas good for the stomach, spleen, pancreas, prevents the formation of kidney stones, protects against atherosclerosis, lowers bad cholesterol, helps prevent arthritis and rheumatism disease.
9. bananas
It only fruit rich in magnesium, 100 g of which have elements 33 mg. Fruits high in potassium, useful for the cardiovascular system, as well as pectin, which lowers cholesterol, preventing atherosclerosis. In addition, banana starch provides a feeling of satiety. To be satisfied, it is sufficient just one fruit.
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