Magnesium is an important mineral for overall health. To have it in healthy amounts, it is necessary to eat healthier.
We should often consume green leafy vegetables, nuts and seeds, whole fruits, avocados, bananas, dried figs …
These 9 warning signs that your magnesium chloride levels are low
- Lack of energy and constant fatigue are the first signs that you will notice that you lack magnesium.
- Frequent headaches also arise from the lack of this mineral.
- Common cramps in the legs. Magnesium is the key to working the muscles.
- Insomnia and difficulty sleeping.
- Irregular heartbeat. Many cardiovascular irregularities are caused by a lack of magnesium, so be sure to visit a doctor while it is time.
- Constipation is another symptom.
- High blood pressure too.
- Bone brittleness, in addition to being associated with calcium deficiency, suggests that you have a small amount of magnesium in your body.
- Mood swings, frequent nervousness,
andanxiety may also mean you need to enter more foods rich in magnesium.
How to fix magnesium deficiency, and what to eat?
Magnesium is introduced through the food we consume and through the water we drink, but only the so-called. hard water. Soft water has magnesium but in very small quantities. The richest with magnesium is black bread (I mean bread made from whole flour), and in sufficient quantities, it has in the bran, walnuts, buckwheat, oat flakes, soy, beans, and most of it in cocoa – 450 mg. Magnesium is in dried apricots, plums, eggs, beets, carrots, strawberries, etc. In vegetables, the peel has most of the magnesium. That’s why it is recommended that carrots be scraped and not peeled with peeling pots.
In winter, when there are not enough fresh fruits, a source of magnesium can be dried fruits, especially dry apricot, grapes, plums, dates. Also, basil is an excellent source of magnesium, only 100 grams of basil contains 1.148 mg of magnesium. As for drinking water, if you drink soft water, dieticians recommend the daily intake of 60 mg of magnesium and 100 mg of calcium. The list below gives values of the magnesium content in 100 g of some products.
- Sesame – 540 mg
- Wheat bran – 450 mg
- Cocoa (20%) – 442.2
- Soybean grains – 249.7
- Soybean flour – 244-285,9
- Helga – 217.9
- Oat flakes – 122.3 – 145
- Grizzly – 18.1
- Beans – 168.9
- Peas – 128
- Peanuts – 180
- Hazelnut – 170
- Nuts -120
- Dried apricots – 110
- Almonds – 131.1-152
- Dried roots – 120
- Dark chocolate – 58.9-131
- Parsley – 19.3
- Black bread – 20-80
- Wholemeal bread – 80.3
- White pastry -13-20
Data on products from different sources are different, simply because the amount of magnesium depends on the variety, climate, production mode, soil, and the very determination of magnesium, and even a large number of macro and microelements in the products is a very complex process that can certainly make mistakes.
But that’s not so important because we will not measure the product so we can consume it. We eat as much as we are hungry, but one should keep in mind that it should not be exaggerated in anything, neither in much nor in a little eating. It is important to know that if we want to live
It should also be noted that the amount of magnesium is significantly reduced by long digestion of the appropriate product and in large quantities of water, but also in the conservation of the products. For example, canned beans lose about 56% of the original magnesium content, white flour, only by removing the bean husk that was then ground, losing 78% of the magnesium. This is just one of the reasons why dieters recommend to consume fresh produce, and if they already have to be treated thermally, then it should last for a short time and with a smaller amount of water.