Magnesium-rich foods

#Magnesiumrich #foods

Seeds, dried fruits and some vegetables are examples of magnesium-rich foods, mineral used in protein synthesis and energy transport, helping in the transmission of nerve impulses and regularizing muscle contractions.

  • List of magnesium rich foods

  • Recommended consumption of magnesium

  • Signs of lack of magnesium in the body

  • When to take magnesium supplement

List of magnesium rich foods

Seeds such as pumpkin and sunflower, as well as almonds, hazelnuts, Brazil nuts, and vegetables such as chard, spinach, beets, in addition to skim milk, orange juice, brown rice and fruit like bananas, avocados and plums are the main sources of magnesium.

Recommended consumption of magnesium

It is recommended that a healthy adult consume an amount that varies from 310 mg to 420 mg magnesium per day to maintain a healthy life and good brain function.

Signs of lack of magnesium in the body

The low concentration of this substance in the body can cause symptoms such as depression, tremors and insomnia, heart failure, osteoporosis, high blood pressure, diabetes, premenstrual tension, insomnia, cramps, lack of appetite, drowsiness and lack of memory.

When to take magnesium supplement

Magnesium supplementation is recommended only when the substance values ​​in the blood are below 1mEq per liter blood, in case of early uterine contractions during pregnancy or in case of vomiting or diarrhea, when there is a lot of magnesium loss.

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