Why do you need magnesium?
Magnesium is involved in metabolic processes, it is necessary for the formation of bone tissue to maintain the health of the cardiovascular system.
Magnesium is involved in muscle contraction and relaxation, it has antispasmodic action. In addition, magnesium is important for the stability of the nervous system - the need for this element is significantly increased in chronic stress, fatigue, prolonged physical or mental stress.
Acute magnesium deficiency is rare, but a slight decrease in its level already able to lead to health problems, in particular, muscle cramps, headaches and dizziness, stomach cramps. The drawback of this element also leads to an increase in blood cholesterol levels, contributes to the formation of kidney stones. Irritability, sensitivity to noise, constant tiredness that does not pass even after a long night's sleep, suggests that magnesium in the body receives little or it is poorly absorbed.
Especially need magnesium for women during pregnancy - excitability and nervousness mother harmful to the growing fetus.
Need for magnesium increases during periods of active growth in children and adolescents, as well as bodybuilders who adhere to a diet high in protein and in need of increasing muscle mass.
Foods rich in magnesium
In the day adult needs about 400 milligrams of magnesium. This is not the rare element - even adhering to the usual diet, a person receives about 200 milligrams of magnesium per day. A remedy the lack of trace elements is simple - foods rich in magnesium, can hardly be called exotic, and to abandon the customary system of power is not necessary.
The easiest way to get the right amount of magnesium from nuts and grains. Champions among the nuts on the content of this element - cashews (100 grams contains 270 milligrams of cashew magnesium). Pistachios, almonds, pine nuts are also suitable wishing to fill a magnesium deficiency.
The good news for the sweet tooth - a lot of magnesium is found in cocoa beans, so the tile of dark chocolate with nuts automatically switches from the category of delicacies in the category of important and useful products.
Rich in this trace element oatmeal, millet and barley groats, and is particularly useful common buckwheat (258 milligrams of magnesium per 100 grams of buckwheat). Additionally, you can enrich porridge magnesium by adding a dried fruit - apricots, raisins.
As to foods rich in magnesium include peas, beans, wheat bran, seaweed, carrots and beets. From animal products contain the most magnesium powder, whole milk and saltwater fish.