People who eat poorly often suffer from a shortage of nutrients, which as a result causes various health problems. If a person often falls into depression, is nervous, suffers from insomnia and anemia, then in this case one can talk about the lack of vitamin B6 and magnesium in the body, so it is important to consume foods rich in these substances. They work best in tandem, because with an insufficient amount of magnesium, vitamin B6 is poorly consumed by the cells of the body, and the vitamin itself contributes to the distribution of the mineral inside the cells and prevents its rapid elimination. In addition, with the right combination, these substances reduce the risk of kidney stones. Make your menu so that it included products that contain both vitamin B6 and magnesium.
Which foods contain magnesium B6?
To begin with, we will understand what functions these substances perform for the organism. Vitamin B6 is an important substance for the course of chemical reactions and the exchange of proteins and fats. It is also necessary for the production of hormones and hemoglobin. Vitamin B6 is essential for the proper functioning of the central nervous system. Now about the beneficial properties of magnesium, which is important for the proper flow of metabolic processes, transmission of nerve impulses and muscle work. In addition, this mineral takes part in metabolic processes, the synthesis of proteins, and it also normalizes the level of cholesterol and affects the work of the nervous, immune and cardiovascular systems.
For the proper functioning of the body, it is necessary to take foods containing magnesium and vitamin B6 . Let's start with the mineral, which is found in large quantities in almonds, so there are 280 mg per 100 g. Contain a lot of magnesium cashew nuts, spinach, beans and bananas, as well as dried fruits. Can not worry about the deficiency of magnesium people who love cocoa. To saturate the body with vitamin B6, you must include the following foods in your diet: garlic, pistachios, sunflower seeds, beef liver and sesame. It should be said that this useful substance does not completely collapse during heat treatment, but it is destroyed by sunlight.
It is important to know not only what foods with magnesium and B6 vitamins are useful, but also the necessary daily rate. Women should receive about 2 mg of vitamin B6 and 310-360 mg of magnesium per day. As for men, they need 2.2 mg of vitamin B6 and 400-420 mg of magnesium.