The body needs minerals, vitamins and a series of nutritional values so that it functions correctly. It is essential to take care of our diet to stay healthy to also reduce the probability of getting sick.
On this occasion, we want to talk about one of the very important minerals that we need, magnesium is essential for us and we have to know how to choose the foods that contribute the most to increasing its levels in the body.
Minerals are components that are found in nature but are not part of living beings, they form an important role for the creation of tissues, the synthesis of hormones and in chemical reactions.
Magnesium is essential for calcium to be assimilated properly and in the same way as Vitamin C. It is important for nerve impulses, balances the central nervous system and increases the secretion of bile. It is involved in the biochemical reactions that take place in our body.
They regulate the function of the muscles, the nervious system, blood sugar levels and blood pressure. In addition, foods rich in this mineral are good for improving mood and reducing depression and anxiety.
Foods rich in magnesium that you should know
If you feel tired, you tend to continually have Cramps In the extremities, you may need to increase the amount of magnesium in your body.
Next we tell you what are those foods that you have to take so that your magnesium levels are as your body needs.
- Wholemeal bread: whole wheat bread is a good option to increase the levels of this mineral. 100 grams of whole wheat flour gives us 167 mg.
- Sunflower seeds: sunflower seeds have 420 mg in 100 grams of product, so it is a very rich food to take into account in addition, they are rich in vitamin E, calcium, phosphorus or fatty acids. The ideal is to consume them raw so that they provide us with minerals without altering.
- Almonds: another dried fruit to add to your day to day, in 100 grams of almonds we find 270 mg of magnesium. Consume a handful of almonds a day for a week and you will see for yourself how much better you feel.
- Nuts: in the same way as sunflower seeds or almonds, walnuts are rich in magnesium, 100 grams of walnuts gives us 120
- Spinach: This vegetable has great nutritional properties and benefits, 100 grams of spinach leaves us 79 mg of magnesium, in addition to iron and vegetable proteins. The ideal is to take them raw in salads seasoned to taste.
- Dark chocolate: I don't think people mind eating a little choocoate to increase magnesium levels, 100 grams of dark or pure chocolate gives us a good amount and it is also rich in antioxidants and we take care of our cardiovascular health.
- Vegetables: This is the case of lentils, chickpeas or beans, in 100 grams of some of these legumes we find 120 mg, the ideal is to consume the legumes in the way you like the most.
- Quinoa: Over time this pseudocereal has been introduced into many homes and pantries, a very beneficial food with great properties that we should not miss. In this case, it provides us with 118 mg of magnesium in 100 grams of product. Quinoa is used in the same way as rice, so keeping that premise in mind you can make delicious dishes.
- Banana: one of the fruits that we always consume when we have cramps is the banana and its reason is because it has magnesium and is a simple food to consume every day of the year. In this case, a banana gives us 27 mg. Although it is a somewhat more caloric fruit since it leaves us 70 calories per piece, do not stop consuming it because your legs will thank you.
- Oatmeal: oat flakes are a beneficial food, rich in fiber, rich in potassium like bananas, and one of the most complete products. Because in addition, we will increase not only in magnesium but also in vitamins of the B complex, calcium and vitamins.
Learn to know when you are lacking magnesium
If you do not really know if your body asks for magnesium, we leave you below some symptoms or signs that he sends us so that you have them present.
- Tiredness and fatigue
- Loss of appetite.
- Cramps in the extremities.
- Numbness or parts of the body that "fall asleep."
- Nausea.
- Headache, headaches, or small migraines.
- Vomiting
- Muscular weakness.
- Have low spirits.
- Not having energy.
As you can see it is easy to increase magnesium levels, because it is really found in a large amount of food and we can make delicious dishes with them. If you feel any of these symptoms, start consuming them gradually over a few weeks and you will see for yourself how you feel better.
However, if over time you continue to be tired, you do not have energy, consult your family doctor your symptoms so that you can perform an analysis to find out what happens.