How to adopt a magnesium-rich diet?
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How to adopt a magnesium-rich diet?

alimentation riche en magnésium

alimentation riche en magnésium

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Magnesium plays an important role in the balance and proper functioning of the body, and is an important element that is aligned with calcium. It is an essential mineral for the health of bones and teeth, as it is useful for optimising its fixation, while acting on muscle function.

In addition to this, magnesium is a useful element to avoid intellectual fatigue. Since the body does not produce magnesium, although this trace element is necessary for the proper functioning of the organism, it must be taken from food. Find out which foods are richest in magnesium and how to know how to recognise deficiencies.

What are the symptoms of magnesium deficiency ?

Magnesium is involved in more than 300 reactions in the human organism, so a deficiency can be fatal. So what are the signs that indicate that your body lacks magnesium?

A magnesium deficiency can result in nervous and muscular hyperexcitability of the subject. This can lead to tension in the arms and legs and, even worse, muscle tension. Cramps and tingling are also signs of deficiency. The same is true for exaggerated sensitivity to stress, which can be accompanied by arterial spasms.

Magnesium deficiency can also lead to frequent insomnia, a sharp increase in heart rate and anxiety. It can cause certain allergies and migraines. Magnesium deficiency can also cause dizziness, proven emotional sensitivity and mental and muscular fatigue.

It is therefore more than important to make up for the lack of magnesium, and in this case to provide a balanced diet with sufficient magnesium intake on a daily basis.

Which natural foods contain the most magnesium ?

Foods are recommended to make up for the lack of magnesium, especially as they are better assimilated by the human body. Below is a list of foods with a high magnesium content to avoid stress, cramps and fatigue.

Natural food
Natural food

1 – Mineral water

Mineral water is one of the foods richest in magnesium, with some variations in intake depending on the brand of bottle. Hépar with 110 mg per 1 litre is known as the mineral water with the highest magnesium content. Counterx provides 86 mg per litre, while 85 to 95 mg of magnesium are provided by one litre of Arvie, Quérac or Badoit.

2 – Squash seeds

The consumption of 100 grams of pumpkin seeds provides the body with 550 mg of magnesium, in addition to the proteins and good fatty acids they provide. You can add them to your breads, biscuits, cakes, salads…

3 – Sardines in oil

Contrary to popular belief, sardines in oil can be an excellent source of magnesium. Consuming 100 grams of sardines provides you with 467 mg of magnesium. The magnesium content is even higher when they are eaten in cans and olive oil.

4 – Green vegetables and pulses

Eating green vegetables on a daily basis is an effective way of meeting magnesium requirements. Anything goes: Brussels sprouts, spinach, sorrel, chard, peas and more. For example, 92 grams of magnesium are found in a plate of 200 grams of spinach.

Consumption of pulses and legumes can also make up for the daily magnesium intake. The choice is varied between white beans, split peas or lentils, which can provide 64 mg of magnesium for every 200 grams consumed.

5 – Oleaginous fruits

Oleaginous fruits are excellent sources of magnesium. The richest are walnuts with a content of 376 mg per 100 grams, or almonds with a content of 250 mg per 100 grams.

6 – Cocoa

Chocolate is also a good source of magnesium. Indeed, 100 grams of cocoa provides the body with 376 mg of this mineral. The value is 170 mg if one consumes 100 grams of dark chocolate with a cocoa content of at least 70%.

7 – Seafood

Seafood also proves to be an excellent source of magnesium. Oysters, clams and winkles are the richest, with 410 mg of magnesium in 100 grams of seafood.

8 – Spices

Spices are also known as a good source of magnesium. You can cook spicy dishes to boost your daily magnesium intake. So be aware that 100 grams of coriander can provide up to 200mg of Mg. The same portion of ginger provides the same amount.

It should be noted that some products limit the absorption of magnesium, hence the interest in avoiding them as much as possible. This is the case with stimulating products, such as alcohol or nicotine. You should also be aware that some medicines are very magnesium-intensive. Consuming them can lead to a magnesium deficiency. These include antibiotics, laxatives and diuretics.

Magnesium-based food supplements

Food supplements
Food supplements

Of course, it is better to choose a diet adapted to replenish magnesium. However, in the event of a very strong deficiency affecting the immune system, it is preferable to take food supplements or even a magnesium cure.

Magnesium supplements are available in parapharmacies and pharmacies and come in the form of magnesium salt. This is magnesium combined with another mineral. This format facilitates the absorption of the mineral by the body and optimises its stability.

Which food supplement to choose ?

It is preferable to opt for a supplement with high bioavailability. It is the proportion of the mineral that will integrate the blood circulation. The greater the bioavailability, the higher the intake. Dietary supplements with a higher bioavailability rate include :

1 – Marine Magnesium

As its name suggests, it is obtained by evaporation of sea water. This natural form of magnesium is easily assimilated by the body. In addition to providing extra energy, it also acts as a detoxifier, regulating blood pressure and blood sugar levels. It also relieves tension in nerves and muscles.

2 – Magnesium bisglycinate

This form of magnesium is not natural, yet it has excellent bioavailability. The body absorbs it very easily. Unlike other sources of Mg, they do not have laxative effects.

3 – Magnesium malate

It also has a high bioavailability. Its advantage is that it does not irritate the intestinal wall. It contributes to the drainage of the colon and is also beneficial for the kidneys.

Whichever dietary supplement you choose, you will need a doctor’s prescription so that you don’t make mistakes in terms of dosage and duration of treatment.

foods and supplements with a high magnesium intake
foods and supplements with a high magnesium intake
Magnesium has an important role for our body, it is essential for healthy bones and teeth. Here is a list of foods and supplements rich in magnesium.

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