Enter in your winter diet beans, lentils, bananas, dark chocolate and other foods rich in magnesium. Their use is a very effective way to avoid mineral deficiencies and improve your overall health, writes portal MedikForum.ru.
Magnesium is the fourth content level in the body mineral that our body needs magnesium to carry out many important processes, such as the balance of sugar in blood, arterial pressure regulation, DNA synthesis, energy production and nervous system function. In turn, magnesium deficiency is one of the most common nutrient deficiencies in modern humans.
The recommended daily allowance for magnesium is 400-420 mg for males and 310-320 mg for women. Fill in required quantity help foods containing high levels of this mineral.
Avocado. The fruit is medium in size contains at least 58 mg of magnesium. Avocado is also an excellent source of fiber, potassium, b vitamins and vitamin K.
Dark chocolate. A portion of chocolate is approximately 30 grams can give the body 64 mg of magnesium. In addition, dark chocolate contains antioxidants, copper, iron, manganese and prebiotic fibers that promote the growth of beneficial bacteria in the gut.
Greens. Green leafy vegetables are one of the richest sources of magnesium. In one Cup of spinach contains about 157 mg of magnesium, which is more than 50 percent of the RDA for women.
Other leafy greens, which are full of magnesium include Kale, mustard greens, and turnip greens.
Legumes. A Cup of black beans contains 120 mg, while a Cup of lentils and 71 mg of magnesium. In addition, legumes are rich in trace elements such as copper, folic acid, iron, potassium, zinc and also contain b vitamins and phytochemicals (lignans and polyphenols) that protect against inflammation.
Nuts and seeds. Especially rich in magnesium almonds: one Cup contains 80 mg of magnesium (that’s not counting vitamin E, which increases the protective reaction of the organism to disease and slows the aging process). All kinds of seeds, sunflower, pumpkin, sesame, linseed, are also great suppliers of magnesium. For example, 30 grams of sesame seeds contains about 105 mg of magnesium, 30 grams of pumpkin, about 80 mg, in a quarter Cup of sunflower -128 mg.
The bulgur. Bulgur is a middle Eastern grain product made from crushed grains of different wheat varieties. One Cup of dry bulgur contains 230 mg of magnesium.
Bananas. In one medium banana contains approximately 32 mg of the important mineral. Also bananas are known for their high content of potassium element, helps to regulate blood pressure.
Figs. 100 grams of figs contains 59 mg of magnesium, and it contains vitamin a, b vitamins, iron, phosphorus, potassium, fiber. Thanks to this composition decreases the risk of heart disease, colon cancer.
How to understand that there is not enough magnesium? A deficiency of this mineral makes a person unstable, nervous, whiny, prone to mood swings, episodes of high blood pressure, problems with a chair (usually constipation).