Minerals are involved in over 300 metabolic reactions in the body, magnesium relieves mainly pain, fights against fatigue and relaxes muscles. A good reason to benefit from it every day.
Do you feel tired, lack sun, are stressed? It's time to fill up with magnesium. Just like calcium and potassium, this mineral is essential for the proper functioning of muscles and vital organs.
50% of the magnesium in the body lodges in the bones and teeth. It contributes to their formation and growth by helping calcium to settle on it. The remaining 50% is found mainly in the muscles and blood vessels. There, magnesium contributes to nerve transmission by helping the nerve message reach the muscle. This mineral allows the muscles to relax when they have contracted, which also improves the heart rate. In women, it relaxes the blood vessels of the vagina and relieves premenstrual pain.
The body does not naturally produce this mineral and must look for it in the diet. Health professionals recommend consuming around 400mg each day for men and about 310mg of magnesium for women (depending on their physical condition). Yet 70% of the Americans are struggling to adopt a diet rich in minerals. Here are 7 foods to fill up with magnesium.
1. Fatty fish, from 400 to 470mg
Sardines, combined with olive oil, contain 467mg per 100g. As the second fatty fish, mackerel can be an interesting source of magnesium even if it cannot provide all the daily contributions alone. In addition to their magnesium content, fish have the advantage of being rich in omega 3 and calcium. "Fish makes you smart", repeated your parents. You finally know the reason. Seafood is also generous in minerals. For 100g, they bring 410mg of magnesium.
2. Dried fruits, from 250 to 380mg
All oilseeds are a very good source of magnesium. In addition to providing omega 6 and 9, good unsaturated fatty acids, they are a healthy snack. Dried fruits are suitable for all diets. The richest is the Brazil nut which contains 376mg of magnesium. You can also eat 100g of almonds, this snack brings you up to 270mg. Associated with other foods, the nut also makes up for deficiencies since it contains 158 mg of magnesium. Remember to vary the nuts each day and favor local products.
3. Cocoa, from 150 to 400 mg
Cocoa is heavily loaded with magnesium, good news for chocolate lovers. In powder (unsweetened) or tablet (70% cocoa minimum), cocoa is preferred if you want to enjoy the benefits of magnesium.
4. The seeds, from 250 to 330mg
Sunflower seeds, sesame, squash or even pine nuts are excellent for your health. To complement your hot or cold dishes, they are sources of interesting minerals and are ideal for a vegetarian diet rich in magnesium. 100g of sesame seeds contain 324mg and pumpkin seeds 262mg.
5. Spices, from 210 to 260mg
100g of curry powder can offer your body 254mg of magnesium. Of course, spices are not consumed in large quantities. But they can be a complement to the foods presented here. Do not hesitate to add in your dishes because the accumulation promotes a good intake of magnesium.
6. Whole grains, from 100 to 150mg
Containing 100 to 150 mg, cereals can provide a good daily dose of magnesium. Excellent sources of carbohydrates and fiber, they must be present at every meal. Beware, refined pasta or white rice has only 18mg of magnesium compared to 100-150mg for whole bread, it is important to consume complete or semi-complete.
7. Mineral waters, from 100 to 160mg/L
Drinking water is essential for the proper functioning of the body. To better benefit from the minerals in the water, vary the waters rich in magnesium. For flat waters, Hépar and Courmayeur are rich in magnesium, they contain respectively 550mg/L and 517mg/L. As for sparkling waters, Salvetat has 253mg/L, Quézac 241mg/L and San Pellegrino 185mg/L.