If we talk about essential nutrients for good healthThere are no better or worse, although magnesium would undoubtedly be one of the most important. But how much do you really know about this mineral?
In this note we explain everything you need to know, such as its role in the body and what foods are rich in it.
The role of magnesium
Magnesium is a nutrient without which the body cannot stay healthy. It plays a decisive role in many processes, such as the regulation of muscle function, the nervous system, sugar levels, and blood pressure. It is also essential in the synthesis of numerous enzymes and proteins. It goes without saying that neglecting its consumption or suffering a deficit due to some disease, can have serious repercussions, including heart failure.
Recommended daily allowance
The amount will be different depending on the gender. Adult women are recommended 310 mg daily, being the highest figure (350-360 mg / day) if you are pregnant. When it comes to men, magnesium needs are higher. Health experts place the minimum recommended amount at 400 mg / day.
Why is it important to watch over consumption?
In the same way that insufficient magnesium can lead to health problems, consuming more than the body is capable of assimilating also carries risks. Diarrhea, nausea and stomach cramps are among the main symptoms of excessive consumption of this mineral.
How to include it in the diet
If you regularly consume several of the following foods, you are doing well. None of those listed are part of your diet? Pick a few and make sure they appear on your plates often:
- Brown Rice
- Quinoa
- Oatmeal
- Lentils
- White beans
- Beans
- Chickpeas
- Pumpkin seeds
- Broccoli
- Almonds
- Goat cheese
- Cashew nuts
- Pinions
- Sunflower seeds
- Flax seeds
- Nuts
- Spinach
- Kale
- Tofu
- Fish
- Avocado
- Banana
- Cocoa powder
- Raisins
- Prunes
- Dates
- Figs
- Basil
- Dill