Magnesium is a good mineral for the heart, muscles and immune system.
Lack of magnesium can cause nausea, vomiting, loss of consciousness and appetite, experts suggest that men use 400 mg of magnesium daily, while women need to enter up to 310 mg a day.
We bring you 10 foods that you can put to your daily diet to keep magnesium at the appropriate level.
Nuts are now considered to be superhuman. They are rich in healthy fats and nutrients, especially vitamin E, folic acid, magnesium and amino acids, all of which reduce the risk of heart disease.But you need to be careful because increased consumption can lead to high levels of cholesterol in the blood.
Hazelnuts are good for skin rejuvenation, Brazilian nuts are great for better sperm production, and peanuts can protect you from diabetes and gallstones.You can add seeds in smoothie, salad or bacon.
2.Pumpkin seeds, which hold the body without radicals, are most common in our country and are useful in the prevention of some forms of cancer or prostatic hyperplasia, says nutritionist Ignac Kulier.
3.Chia seeds contain a high level of protein, magnesium, antioxidants, iron, vitamin C, omega-3 fatty acids.Banana contains 43 mg magnesium. This fruit is rich in vitamins B6 and B12 and potassium that regulates blood sodium levels.
4.Instead of flakes or eggs for breakfast, eat oatmeal that reduces cholesterol intake. Oat are an excellent source of good carbohydrates that help to balance blood sugar levels. It is rich in magnesium, iron, calcium and vitamins B and E.
5.Broccoli is a vegetable rich in many nutrients. Broccoli flowers contain lutein, antioxidants that provide nutrients for the eyes and skin.
During the broccoli digestion process, it produces highly reactive sulfurfane, a substance believed to stimulate proteins that protect cells and protect them from cancer. Broccoli contains 21 mg magnesium.
6.Peas contains 33mg of magnesium and is a rich source of energy. It contains vitamins C and E B1 (thiamine), vitamin B2 (riboflavin), niacin, vitamin E and vitamin A. As an excellent fiber source, it helps maintain digestive system and improve digestion.
- Fatty fishes
- Fruit and berry
- Raw cacao nib
- Herb and spice such as parsley, mustard seed, fennels, cumin
- Brussels Sprout
- Beet Green
- Turnip Green
- Swiss Chards