By maintaining a good dose of magnesium you will be getting all the benefits of this mineral and avoiding negative effects. That is why it is recommended to follow a balanced diet with foods that contain this component.
Why consume foods rich in magnesium?
This mineral has many beneficial properties for the organism, some of them are:
- Avoid fatigue and exhaustion
- Keep balanced the minerals that have electrical charge, known as electrolytes
- Increase energy levels
- Balance the functions of the nervous system
- Relax the muscles, avoiding aches and contractures
- It favors the production of proteins
- It is part of the regenerative process of bones
- Strengthens teeth and helps keep them healthy
- It is part of the cell cycle process
- It has laxative properties
Recommended magnesium dose
To obtain all the benefits of magnesium, it is necessary to consume the dose recommended by health professionals.
In adults, it is recommended to consume an amount of 400 mg of magnesium per day. In case of children under 13 years of age, the dose is 240 mg of magnesium daily.
It should be understood that, like any other nutrient or vitamin, excess magnesium is also bad. If these limits are exceeded, adverse effects may occur.
Foods rich in magnesium
Nuts and seeds
The nuts are highly recommended because, in addition to their contribution in magnesium, they also provide a considerable amount of calcium and potassium. Of course we must remember that the nutritional values vary depending on the type of seed and nut, but in general they are all good sources.
The nuts and seeds richest in magnesium are:
- Almonds
- Cashew nuts
- Pistachios
- Sesame seeds
- Chia seeds
- Nuts
Legumes
Legumes are rich in magnesium, but they also provide potassium and calcium. Among them we must highlight the soy, being that this food for its nutritional properties can become a perfect replacement for meat. It is highly recommended to include soybeans and products derived from it, to the daily diet.
Another highly recommended legume are beans. All varieties are a good source of magnesium, also providing other minerals, proteins and fibers.
Cereals
Whole grains are a perfect breakfast for magnesium, as well as potassium and calcium. In addition, products based on cereals are also highly recommended, such as bars, which are ideal for eating as snacks between meals.
Fruits and vegetables
The daily diet for magnesium should be balanced and include many vegetables and fruits. These foods, in addition to being a good source of this mineral, also provide many other nutrients and vitamins necessary for the body.
The most magnesium rich fruits are:
- Avocados
- Figs
- Plums
- Raisins
- Peaches
- Apricots
The most magnesium rich vegetables are:
- Garlic
- Tomatoes
- Potatoes
- Carrots
- Radishes
- Green leafy vegetables: Swiss chard, spinach and beets
Food of animal origin
This category includes meats and dairy products. All these foods, in addition to providing magnesium, are also rich in proteins and vitamins.
Eggs, chicken and turkey are highly recommended. Also the blue fish and seafood. In dairy, the best sources of nutrients are cheese and yogurt.