septiembre 30, 2017 lola

Magnesium, an essential mineral in your diet

Role in health:

– It stimulates bone growth and helps to get strong teeth.

– It is essential for neurons and muscle fibers recovery.

– Fundamental for the synthesis of genetic material (DNA and RNA).

– Contributes to the formation and maintenance of cartilage.

– It is important in order to have a vigorous and abundant hair and prevent it from falling.

– It is a magnificent natural tranquilizer, promotes relaxation and sleep.

– It prevents osteoporosis.

– Effective at seizure of pregnancy, as it helps keeping the uterus relaxed.

– Involved in the hormonal balance, reducing menstrual cramps.

– Prevents kidney stones.

 

Consequences of a diet deficient in magnesium:

– Spasms and muscle contractions occur.

– May be associated with cases of arrhythmia, hypertension and heart attacks.

– Severe premenstrual syndrome and hormonal imbalances.

– Loss of appetite, nausea, vomiting and weakness.

– Insomnia, anxiety, stress, hyperactivity, irritability.

– Sensitivity to noise, lack of concentration and coordination.

– The brain and heart are vulnerable.

 

Remember:

– Magnesium is the fourth most abundant mineral in the body.

– It is involved in more than 300 essential biochemical reactions.

– Each cell needs sufficient amount of magnesium to function.

– The physical and mental stress causes a significant loss of this mineral.

– The demand is higher during growing season, pregnancy and breastfeeding.

– It is essential in the diet of athletes:

It promotes muscle relaxation and a proper functioning of the heart.

– Daily Recommendations:

Women: 310 mg (19-30 years), 320 mg (over age 31).

Men: 400 mg (19 to 30 years), 420 mg (over age 31).

 

Foods especially rich in magnesium

(in mg per 100 g of food)

Food (100 g) Magnesium (in mg)
 Cocoa  420
 Wheatgerm  325
 Almonds  254
 Soy  242
 Brewers dried yeast  230
 Parsley  200
 Dried beans  185
 Walnuts  185
 Peanuts  168
 Hazelnuts  150
 Brown rice  150
 Salted cod  133
 Salmon  122
 Mackerel   97
 Prawns   96
 Brown bread   90
 Lentils   80
 Fresh peas   50

 

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