Nutriciologist named 6 foods rich in magnesium. What are the benefits of the trace element?

Magnesium is the main element necessary for the full regulation of energy metabolism and the nervous system. A sufficient level of the trace element in the body provides good mood, resistance to stress, reduces irritability.

Its deficiency is often the cause of insomnia, chronic fatigue, headaches and muscle pain.

President of the Association of Nutritionists and Health Coaches (ANCH)

Full nutrition and a varied diet that includes foods rich in magnesium will help to compensate for the lack of this element. I will tell you about its six main sources and share a recipe for a delicious and healthy dessert.

What magnesium is good for

Magnesium is important for our health. It not only ensures the normal functioning of the nervous system and supports emotional well-being, but is also responsible for various chemical reactions in the body:

• protein synthesis;
• the formation of strong bones and healthy muscles;
• controlling blood glucose levels;
• blood pressure regulation, muscle and nerve function;
• activation of over 300 enzymes in the body;
• transporting calcium and potassium ions across cell membranes, which enables nerve impulse transmission, muscle contraction and normal heart function.

Magnesium reduces the risk of fractures, strengthens muscles, and slows the development of sarcopenia – the loss of muscle mass that occurs with age.

In addition, this element significantly reduces the risk of cardiovascular disease and type 2 diabetes, strengthens the immune system.

In the blood of an adult, the level of magnesium should be at least 0.75 mmol / l. If this indicator is lower, we can talk about hypomagnesemia.

Replenish the reserves of magnesium in the body will help a nutritious diet and these six products.

Sesame

Unroasted sesame seeds are high in magnesium: 350 mg per 100 g of seeds. Sesame is rich in easily digestible vegetable protein, healthy fats, vitamins A, B, C and E, zinc, iron and phosphorus, potassium and calcium.

Sesame oil contains powerful antioxidants that improve digestion and strengthen the immune system, while sesamin improves skin health and slows down the aging process.

Spinach

Fresh leaves contain 88 mg of magnesium per 100 g of product. In addition to magnesium, spinach contains iron, folate, lutein, beta-carotene, calcium, vitamins A and E. Non-heme iron from spinach is better absorbed due to the high concentration of vitamin C.

Spinach can be added to scrambled eggs for breakfast, stewed as part of a vegetable stew, put in salads and smoothies.

I note that in stewed or boiled spinach concentration of iron increases, because heat treatment reduces the amount of oxalic acid, which interferes with the absorption of iron.

Pumpkin seeds

One of the best natural sources of magnesium. Raw seeds have a huge amount of magnesium (about 535 mg per 100 g). Pumpkin seeds are a source of fiber, antioxidants, vitamins and minerals.

An adult can eat 30 g of seeds per day – this is 37% of the daily allowance of magnesium. Add them to cooked dishes or use them as a snack.

Mackerel

Fish is rich not only in omega-3, but also in iodine, magnesium, zinc, vitamins A and D. Due to the fact that mackerel is easily digested, a lot of magnesium enters the body. Consumption of fatty fish has a positive effect on the state of the hormonal background, strengthens the immune system.

Natural bitter chocolate

Eating a piece of bitter chocolate without sugar is a great way to lift your mood.

Real bitter chocolate is full of flavonoids and magnesium – these substances have a positive effect on the nervous system, helping to fight depression and apathy.

For complete nutrition, choose chocolate with cocoa content of at least 72% and without added sugar – it is the healthiest dessert.

Nuts

All nuts contain magnesium. Cashews (292 mg per 100 g), almonds (286 mg per 100 g) and pine nuts (251 mg per 100 g) are considered the leaders.

A handful of pine nuts also contains 2.7 mg of vitamin E (tocopherol), which is 18% of your daily requirement.

Pine nuts also contain fat-soluble vitamin A, a cofactor of tocopherol, which helps both vitamins to be better absorbed.

Nuts strengthen bones, support energy metabolism and enhance performance. Most nuts are also recognized as a good source of fiber and monounsaturated fats.

Recipe for a healthy dessert containing magnesium

To prevent magnesium deficiency, I recommend eating healthy sweets, such as candy-balls made from oilcake and dried fruits, the recipe for which can be found below.

Ingredients:

• cake from sunflower seeds, pumpkin seeds and sesame seeds – 300 g;
• dates – 200 g;
• raisins – 100 g;
• coconut shavings – 20 g;
• poppy seeds – 20 g;
• cacao or aerobic cocoa – 20 g.

Preparation:

1. Thoroughly rinse all dried fruits.
2. Clean dates from the pips.
3. Mix dried fruits in a blender, add the cake. Make consistency to taste.
4. From the finished mass roll small balls and roll them in coconut shavings, cocoa, edible poppy seeds or carob.
5. Finished candies can be decorated with nuts.
6. The candies can be eaten immediately or put in the refrigerator for a couple of hours to make the mass more dense.