Magnesium is one of the minerals that the body needs to function optimally. Its low consumption or poor absorption is linked to the appearance of a wide variety of ailments and diseases. For this reason we should increase the magnesium in the diet.
It can currently be purchased in supplements, since it is difficult to get the recommended daily amounts. However, its main source is recommended to be food, as this is the best way to enjoy its health benefits.
Why is it so important to eat it? What foods contain it? It is essential that everyone resolves these questions. Here because, below we want to share its main functions and sources in detail.
Why is it important to increase magnesium in the diet?
The adequate absorption of magnesium is decisive for the activation of many vital functions of the organism. Indeed, it is estimated that it interferes in at least 300 biochemical reactions, among which the health of muscles and nerves stands out. HE they demonstrated that this mineral is essential to ensure proper rest.
The importance of increasing its intake with the diet lies not only in the functions it performs, but also in the difficulties involved in obtaining the adequate dose. And it’s that, Although it is present in many foods, its assimilation is usually minimal.
Benefits of increasing dietary magnesium
Getting an adequate amount of this mineral has a positive impact on your physical and mental health. For this reason, there are many other reasons to increase dietary magnesium. Let’s see the most important:
- Reduces muscle and joint pain.
- Improves bone and tooth health.
- Protects the skin from allergies.
- Improve blood circulation.
- Reduce stress and improves the quality of sleep.
- Promotes diabetes control.
- Strengthens the immune system.
- Regulates the activity of hormones.
- Balances the activity of the nervous system and brain.
- Calms inflammation and digestive pain.
- Avoid recurring headaches.
- Reduces the risk of depression, according to a study published in magnesium research.
Foods to increase dietary magnesium
The inclusion of some foods rich in magnesium in the diet It is the best way to get the benefits that this mineral offers. However, considering that its absorption can be difficult, the use of lotions or is also valid supplements.
1. Green leafy vegetables
Leafy greens stand out in the food group for increasing dietary magnesium. Most of its varieties contribute significantly, in exchange for very few calories. Let’s see the healthier ones:
Quantity per 100 gram serving:
- Spinach: up to 79 milligrams of magnesium.
- Cabbage: 47 milligrams of magnesium.
- Broccoli: 22 milligrams of magnesium.
- Rocket: about 47 milligrams of magnesium.
2. Cocoa powder
One ounce serving (28 grams of cocoa) it can provide up to 64 milligrams of magnesium. Among other things, it is a food rich in antioxidants, iron and probiotic substances that can help “feed” the healthy bacteria in the intestine.
Recall that cocoa flavonoids are able to improve the functioning of the cardiovascular system, according to a study published in The Cochrane Database of Systematic Reviews.
3. Avocados
Half an avocado contains up to 58 milligrams of magnesium. Although its calories are slightly higher than those of other foods, it also provides essential fatty acids, Vitamin E and other minerals that are critical to health care.
4. Nuts
Considered one of snacks healthier in the diet, walnuts are one of the main natural sources of magnesium. Its quantity may be different in each variety, but they are all very healthy.
Amount of magnesium per 100 grams:
- Cashew nuts: 236 milligrams.
- almonds: 258 milligrams.
- Hazelnuts: 236 milligrams.
- Nuts: 159 milligrams.
5. Seeds
Along with nuts, seeds stand out as rich sources of magnesium. They are ideal for curbing feelings of anxiety about food and, incidentally, improve digestion. They also provide omega 3, vitamin E and antioxidant compounds.
Amount of magnesium per 100 gram serving:
- Pumpkin seeds: 535 milligrams.
- Linen: 392 milligrams.
- Sesame: 346 milligrams.
- Sunflower: 387 milligrams.
- Quinoa: 210 milligrams.
6. Fatty fish
There are many meal plans where the consumption of oily fish is suggested at least twice a week. This is because they contain omega 3s, amino acids and significant amounts of magnesium and other minerals.
A 178-gram serving of salmon can provide up to 53 milligrams of magnesium, that is, 13% of the recommended daily amount. It can also significantly be obtained from other fish varieties such as sardines, tuna or mackerel.
What is the recommended daily amount of magnesium?
Magnesium requirement They change according to the phases that the person goes through. Thus, an adult woman requires approximately 260 milligrams per day. For their part, men need between 300 and 350 milligrams a day.
Do you suffer from tooth decay, muscle weakness or constant discomfort? Maybe you need an extra dose of magnesium. Therefore, try to incorporate the foods mentioned in your regular diet.
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