Natural Vitality Natural Calm Magnesium, Powder, Raspberry Lemon 16 Ounce 2-Pack
Magnesium in foods: the benefits of magnesium and which foods contain
Magnesium is an important element that we need for normal functioning. It produces energy and regulates blood sugar and chemical reactions in the body. Magnesium in foods helps maintain healthy levels of minerals such as calcium, potassium and zinc. Our heart, muscles and kidneys need magnesium to work properly. The element also helps maintain healthy teeth and bones. In general, we need magnesium. Some diseases can lead to magnesium deficiency, including:
gastrointestinal diseases such as irritable bowel syndrome, Crohn's disease and celiac disease;
diabetes;
kidney disease;
gastric viruses that cause vomiting and diarrhea.
Regular consumption of too much alcohol or caffeine can also affect magnesium levels. And in the summer, with a shortage of this element, the blood thickens. This leads not only to convulsions, which in itself is felt not so hot. Magnesium deficiency can lead to the formation of blood clots, and they, in turn, can cause a stroke.
Daily intake of magnesium for humans
The World Health Organization recommends the following daily intake of magnesium:
Children 1-3 years: 80 mg
Children 4-8 years: 130 mg
Children 9-13 years: 240 mg
Teens 14-18 years old: boys 410 mg and girls 360 mg
Adults 19-30 years old: men 400 mg and women 310 mg
Adults 31+ years old: men 420 mg and women 320 mg
Magnesium is found in many products. The following 7 products are among the best natural sources of magnesium. Try to include more of these foods in your diet to increase the level of magnesium.
Dark chocolate
It is very rich in magnesium (64 mg in 30 grams) - this is 16% of the daily value of this element. Dark chocolate also contains a lot of iron, copper and manganese, prebiotic fibers that nourish healthy intestinal bacteria. Moreover, it is loaded with beneficial antioxidants. These nutrients that neutralize free radicals. They protect cells from oxidative processes. It helps prevent many diseases, including cancer. Antioxidants also prevent premature aging of the body.
Spinach
Dark leafy greens are rich in nutrients, and spinach is no exception. One medium bunch of spinach contains 157 mg of magnesium. Not surprisingly, spinach is one of the main elements of green detoxifying smoothies.
Whole Grain Groats
Most whole grains are a good source of magnesium, but wheat flour contains 160 mg per cup. Use whole wheat instead of white flour for baking and buy whole grain bread in the store, and you will be healthy.
Avocado
Avocado contains 58 mg of magnesium per fruit, which is 16% of the daily requirements for the element. Bonus - it has a lot of healthy fats that are good for brain health, and also for a flat stomach. The fruit also contains a huge amount of B vitamins, vitamin K, and it has more potassium than bananas. Therefore, avocado is one of the most useful products for preserving heart health.
Quinoa
Quinoa is cooked and eaten just like rice. Krupa is known for its health benefits and shape. Magnesium is needed to preserve health and beauty, and in quinoa this element is abundant. One cup of cooked cereal contains 118 mg of magnesium.
Almond, Cashew and Peanut
Almonds, cashews and peanuts are not only beneficial for the body, but also for health, as they contain magnesium. 30 g of almonds contain 80 mg of magnesium or about 20% of the recommended daily intake. Cashew contains 74 mg per 30 g, and 2 tablespoons of peanut butter contains 49 mg of magnesium. These nuts can be added to various dishes to add extra texture and flavor, or they can be used as healthy snacks. The second option is preferable if you watch your figure, as the nuts are quite high in calories and very nourishing.
Tofu
Tofu is an excellent substitute for meat, whether you are a vegetarian or just want something easier for the digestive system. Half a cup of tofu contains 37 mg of magnesium, which is almost 10% of the daily value. Add tofu to pasta or salads to get the most out of one meal.
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