2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Magnesium is a mineral with the participation of many processes in the body and therefore its presence in the body is important for maintaining a number of vital functions. Magnesium is involved in the breakdown of proteins, lipids and carbohydrates. If the amount of magnesium in the body decreases, this is felt by insulin resistance, problems that occur in the reproductive organs and slow metabolism.
Necessary levels of magnesium for the body
There are no set exact amounts of magnesium that are needed for the body to function perfectly, but it is clear that men need more magnesium.
Also in the course of age changes the required amounts of the mineral also change. Both sexes have the greatest need for magnesium between the ages of 14 and 18. Then the required amounts fall, and after the age of 30 they remain relatively constant.
Taken as a normal amount per day is about 300-400 milligrams. The individual dose should be 6 milligrams per kilogram of body weight, and 10 milligrams per kilogram is recommended for children because they need more magnesium during the period of increased growth.
Magnesium deficiency and its supply
Magnesium deficiency is felt on a physical level through various symptoms - cramps and heaviness in the legs, easy fatigue, insomnia, anxiety, migraines are the most common reactions of the body in magnesium deficiency. As it is involved in over 300 metabolic processes in the body, we should not ignore the deficiency of this mineral.
It can be obtained through additional intake or through food. This is the easiest and most useful way for the whole body. For those who are fans of healthy diets, the best foods to get magnesium are fruits and vegetables. Here which fruits and vegetables are rich in magnesium:
Fruits and vegetables rich in magnesium
From vegetables rich in magnesium are beans and other legumes. To extract the maximum amounts, the food must be steamed. Beans, lentils, chickpeas and peas will provide the body with the necessary magnesium for the day.
Others vegetables rich in magnesium are green leafy. The leader among them is spinach, which contains about 80 milligrams of magnesium per 100 grams of green mass. Cauliflower and potatoes contain about 25 milligrams of magnesium in 100 grams of vegetables and together with legumes represent the group of vegetables rich in this mineral.
Wed. fruits high in magnesium stands out avocado. It is a real superfood and provides 15 percent of the required daily intake. The mineral is also found in other exotic fruits in good quantities - pineapple, passion fruit, bananas. Figs are another tasty and useful fruit for obtaining magnesium.
Many dried fruits are also recommended as a good opportunity to combine taste with the benefit of providing the body with magnesium through food - figs, plums, apricots, dates and raisins are very rich in this nutrient in dried form.
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