For normal operation of the brain and a decent state of the nervous system, a person needs magnesium. And the fact that this mineral is not enough, may indicate limb spasms, insomnia, frequent and long migraine. Because of this, the "magnesium" deficit problems with memory and concentration.
This means that dietary magnesium comes not enough, and then he was appointed in pharmaceuticals - in capsules and tablets. The daily rate for women is 300-400 mg for men - 400-500 mg.
What is the benefit of this mineral and in what products it is contained in the required amount? Let's investigate.
So, magnesium helps the human body:
- be protected from stress, neurosis (it contributes to lower cortisol - "stress hormones");
- create energy from carbohydrates;
- to form the muscle tissue;
- eliminate toxins (involved in all the processes of detoxification).
As noted above, the lack of this mineral adversely affects the brain and the functioning of the nervous system. And magnesium deficiency can cause hormonal failure and other endocrinological disorders.
Meanwhile, to obtain the required daily rate of magnesium is sufficient to include the following foods in your daily diet:
- almonds (59% of the daily 100 magnesium N c);
- linseed and sesame (79%);
- bananas (11%);
- Avocado (7%);
- spinach (21%);
- broccoli (5%);
- laminaria (43%);
- halvah (50%).
- squid (23%).
If you want to cook dinner rich in magnesium, cook buckwheat and pork stew. Also a lot of magnesium in wheat, milk and dairy products, chicken and quail eggs.
Keep in mind:prolonged lack of magnesium in the body can lead to quite serious problems with the kidney and stomach, increased pressure, strong and long headaches. In addition, significantly worsen the condition of hair, they will start to fall out. Insomnia becomes familiar, and spasms in the limbs - regular. Changes occur in the nervous system - the person will be nervousness, irritability. He will always want to sleep (or sleep), will become lethargic and apathetic.
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