Magnesium prevents cramp and muscle pain. Magnesium foods not only provide magnesium, but also contribute to many basic functions of the body.
Magnesium is a water -soluble mineral, it removes excess body excess when taken in excess amounts. Overdose of magnesium (especially in the form of reinforcement) can cause diarrhea, nausea and even heart rhythm disorders. The body needs a certain amount of magnesium every day; storage is limited. So, which foods are richer in magnesium?
The world’s richest magnesium resources
There are some very rich foods in terms of magnesium. Here are some nutrients with high magnesium content that can be higher than the daily need …
Pumpkin seeds (raw, salt -free)
100 grams contains about 550 mg magnesium.
Daily Need for Men: 400 mg
For women: 310 mg
So you can easily meet the 1 -day need with 100 grams of pumpkin seeds.
Other high magnesium resources
Almond 270 mg
Cashew 290 mg
Chia Seed 330 mg
Spinach (cooked) 80 mg
Dark Chocolate (70-85%Cocoa) 230 mg
Benefits of magnesium
The body does not produce magnesium, it is essential to take it from the outside. Lack of modern diets (over -processed foods) is common. Magnesium deficiency can cause problems such as headache, cramping, sleep problems, mood disorders.
1. Brain and Nervous System Support
Regulates communication between nerve cells.
Stress can reduce the risk of anxiety and depression.
It improves sleep quality, reduces unrest.
2. Heart Health
Regulates heart rhythm.
It can help reduce blood pressure.
It improves circulation by helping to relax the vessels.
3. muscle and bone health
It is necessary for contraction and relaxation of muscles.
It can prevent cramps and muscle twitching.
Reduces the risk of osteoporosis by increasing bone density.
4. Energy production and metabolism
It helps to work on enzymes in energy production in cells.
It can reduce the feeling of fatigue and fatigue.
5. Blood sugar and insulin balance
It can reduce the risk of type 2 diabetes by balancing blood sugar.
6. digestive system
It contributes to the regular operation of the intestines.
It can prevent constipation with a slightly laxative effect.
This is how chicken poisoning begins, pay attention to this error in the kitchen
