Magnesium is an essential item necessary for the proper functioning of the human organism. Your body does not produce this important mineral. Therefore, it is necessary daily to eat foods rich in magnesium.
WHY WE NEED MAGNESIUM?
Magnesium is a key mineral in human metabolism. It is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body .
Magnesium plays an important role in the cardiovascular system, nervous system, muscles, kidneys, liver, and brain. It is absorbed through the intestines and then using the blood is transported to cells and organs, where it is stored.
Magnesium helps in the prevention and of many diseases such as asthma, autism, heart disease, epilepsy, HIV / AIDS, multiple sclerosis, lupus, and PMS.
Some of the symptoms of magnesium deficiency
Magnesium participates in other functions and effects of the organism. Two-thirds or 60% of magnesium in the body is in the bones, 35% in heart muscle and skeletal muscle, the rest kidney, liver, and brain. Therefore, the symptoms of magnesium deficiency are different.
The most common symptoms are:
- Arrhythmias or rapid heartbeat,
- High blood pressure,
- Weight gain,
- State of confusion,
- suicidal thoughts,
- Leg cramps,
- Thick and sticky blood
Magnesium deficiency may be determined by analyzing the blood. Uncontrolled consumption of magnesium in the form of pills or dietary supplement may result in overdose. Magnesium overdose symptoms: diarrhea, dizziness, and drowsiness. To avoid such inconvenience, do not use magnesium out of your diet unless your doctor prescribed.
Recommended daily needs for magnesium:
- Infants (0-6 months) – 30mg
- Infants (7-12 months) – 75mg
- Children (1-3 years) – 80mg
- Children (4-8 years) – 130mg
- Teens (14-18 years) – 360 to 410mg
- Men (19-30 years) – 400mg
- Men (31 years and up) – 420mg
- Female (19-30 years) – 310mg
- Women (31 years and up) – 320mg
- Pregnant women (19 years and up) – 350 to 360mg
- Lactating women (19 years and up) – 310 to 320mg
FOODS RICH IN MAGNESIUM
Most plants and nuts contain magnesium. Eating sunflower, soybeans, walnuts, pumpkin seeds, beans, lentils or wheat bread, lettuce, fish,asparagus, avocado, bananas and chocolate increases the level of magnesium in the body. Today we lead stressful lives, and magnesium improves mood and helps with stress. For peace of mind and welcomed not skip the aforementioned foods rich in this mineral irreplaceable.
Magnesium-Rich JUICE RECIPE:
- ½ medium-sized beetroot
- 3-4 stalks of Swiss chard
- ½ lemon
- Glass of water
Mix the ingredients in a blender and enjoy your magnesium-rich juice.