Nuts are in the first place in terms of magnesium content. The leader among them are cashews, which contain 280 mg of magnesium per 100 g of product, which is more than half of the daily intake of this trace element.
Instructions
Step 1
Pine nuts and almonds are also rich in magnesium, amounting to 234 mg per 100 g of these nuts. Somewhat less of this trace element in pistachios, peanuts, hazelnuts and walnuts. Pistachios contain 200 mg of magnesium, peanuts 180 mg, and hazelnuts 170 mg. The magnesium content in walnuts is about 120 mg, and this is 25% of the daily requirement of the body, which is 400-500 mg.
Step 2
Cereals and legumes are also abundant in the presence of magnesium in their composition. Buckwheat is a storehouse of a valuable trace element, which is contained in it in an amount of 260 mg per 100 g of cereals. A 200 g portion of buckwheat provides the daily intake of magnesium. Barley, oatmeal and millet contain approximately the same amount of magnesium - 130-150 mg. Beans and peas contain about 100 mg of this trace element.
Step 3
Watermelon is rich in magnesium. A few pieces of this fruit satisfies the body's daily need for magnesium, the amount of which is 224 mg per 100 g of product.
Step 4
Seaweed contains about 170 mg of magnesium and spinach 82 mg. Takhinna halva contains 153 mg of magnesium, and in milk powder - 119 mg.
Step 5
Magnesium is an essential trace element that the body needs for normal metabolism, cleansing and getting rid of toxins. Magnesium also supports the cardiovascular system, lowers cholesterol levels and reduces the likelihood of heart attacks. Together with calcium and phosphorus, magnesium is involved in the formation of the body's skeletal system. Also, this trace element increases resistance to stressful situations, and also helps to restore strength in case of overwork. Vitamin B6 and potassium improve the absorption of magnesium. And with a lack of a trace element, potassium is not retained inside the cells.
Step 6
With a lack of magnesium, a person experiences muscle cramps and cramps, stomach pains, as well as headaches and dizziness. There may be anxiety associated with insomnia, overwork, lethargy, irritability. Hair loss and brittle nails can be due to a lack of magnesium in the body. The lack of a trace element is observed in people with diabetes, toxicosis, and also taking diuretics. Alcohol and caffeine abuse provokes a magnesium deficiency in the body. People who are often exposed to stressful situations suffer from a lack of this trace element, since the adrenaline released in these cases increases the excretion of magnesium in the urine.
