Despite the fact that magnesium is the main intracellular element, we do not always see to it that we consume it in sufficient quantity. Every day an adult should consume 500-750 mg.
Why is magnesium useful?
It is very important to know what foods contain magnesium, because this substance activates enzymes responsible for carbohydrate metabolism, which is very important for active life and good figure. In addition, magnesium is involved in the synthesis of proteins - a building material for muscles.
Due to the fact that magnesium as a whole participates in intracellular metabolism, it allows calming nerve cells, relaxing the heart muscle, and also playing an important role in energy processes.
If magnesium is not enough ...
Despite the fact that magnesium is found in vegetables and other foods, its content in the body may be inadequate. The deficiency of magnesium leads to a mass of unpleasant consequences:
- diseases of the cardiovascular system;
- risk of oncological diseases;
- hypertonic disease;
- skin diseases;
- stress;
- diabetes;
- chronic fatigue;
- mental illness;
- convulsions;
- urolithiasis;
- risk of radiation sickness.
Magnesium deficiency is a modern disease associated with changes in people's lives. Active use of fertilizers leads to the fact that the amount of magnesium in the soil is reduced, because of what the composition of products changes. In addition, in the diet of each person in our days is no longer in the lead vegetable food, giving way to the animal. A refined and processed food, which is on every table, and completely devoid of magnesium.
Among other reasons - increased consumption of products that produce magnesium. This is, above all, coffee and alcohol. And if in your region there is an atomic power station that distributes even small doses of radiation, then magnesium is almost lacking for sure.
Which foods contain magnesium?
Knowing in which products magnesium is found is important for health and well-being. Every day you need to include in your diet at least 1-2 servings of dishes with these ingredients:
- chocolate, cocoa;
- beans, beans, peas;
- nuts, pumpkin seeds;
- Fish and seafood;
- otrubnoy bread, bran , cereals;
- dried fruits;
- buckwheat and rice;
- cheeses;
- greenery.
A more complete list with additional data can be seen in the table "Magnesium in products". It also indicates the content of this substance in the composition of different types of vegetables, cereals, etc.
Diet with magnesium
If you notice a disease that provokes a lack of this element, or passed the analysis and found out that there is a deficit in the body, you need to take urgent measures. Knowing that contains magnesium, you can make yourself a whole magnesium diet. Here are some examples of the desired diet:
Option one.
- Breakfast - rice porridge with dried fruits.
- Lunch - any soup and vegetable salad, a piece of bran bread.
- Afternoon snack - a glass of yogurt with bran.
- Dinner - fish with vegetable garnish.
Option two.
- Breakfast - a sandwich with cheese, a handful of nuts, tea.
- Lunch - salad with nuts and vegetables.
- Snack - half a cup of dried fruits.
- Supper - squid, stuffed with rice and vegetables.
Option three.
- Breakfast - a couple of sandwiches with chocolate paste, tea.
- Lunch - buckwheat with mushrooms, onions and carrots (can be in a pot).
- Snack - a couple of slices of cheese and tea.
- Dinner - pea puree with boiled chicken.
Already for 1-2 weeks of such a diet you will feel much better. Even if you have already gotten rid of magnesium deficiency, continue to consciously include any dish with his participation in your daily diet. This will help you no longer to face such a problem.