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Include beans, lentils, bananas, dark chocolate and other foods rich in magnesium in your winter diet. Their use is a very effective way to avoid mineral deficiency and improve the general state of health.
Magnesium is the fourth most abundant mineral in the body: our body needs magnesium for many important processes, such as blood sugar balance, blood pressure regulation, DNA synthesis, energy production, and nervous system function. In turn, magnesium deficiency is one of the most common nutrient deficiencies in modern people.
The recommended daily intake of magnesium is 400-420 mg for men and 310-320 mg for women. Foods containing high levels of this mineral help to fill the necessary amount.
Dark chocolate. A portion of chocolate of about 30 grams can give the body 64 mg of magnesium. In addition, dark chocolate contains antioxidants, copper, iron, manganese and prebiotic fibers that promote the growth of beneficial bacteria in the intestines.
Greenery. Green leafy vegetables are one of the richest sources of magnesium. A cup of spinach contains about 157 mg of magnesium, which is more than 50 percent of the recommended daily value for women.
Other leafy greens that are full of magnesium include kale, mustard greens, and turnips.
Beans A cup of black beans contains 120 mg and a cup of lentils contains 71 mg of magnesium. In addition, legumes are rich in trace elements such as copper, folic acid, iron, potassium, zinc, and also contain B vitamins and phytochemicals, lignans and polyphenols), which protect against inflammation.
Nuts and seeds. Almonds are especially rich in magnesium: one cup contains up to 80 mg of magnesium (this is not counting vitamin E, which increases the body's protective response to disease and slows down the aging process). All kinds of seeds, sunflower, pumpkin, sesame, flax, are also excellent suppliers of magnesium. For example, 30 grams of sesame seeds contain about 105 mg of magnesium, about 30 mg in 80 grams of pumpkin seeds, and 128 mg in a quarter cup of sunflower seeds.
Bulgur. Bulgur is a Middle Eastern grain product made from crushed grains of various types of wheat. One cup of dry bulgur contains 230 mg of magnesium.
Banana. One medium banana contains about 32 mg of the important mineral. Bananas are also known for their high potassium content, an element that helps regulate blood pressure.
Fig. 100 grams of figs contain 59 mg of magnesium, and it also contains vitamin A, group B vitamins, iron, phosphorus, potassium, and fiber. Thanks to this composition, the risk of heart disease and colon cancer is reduced.
How to understand that there is not enough magnesium? Deficiency of this mineral makes a person unbalanced, nervous, tearful, prone to mood swings, episodes of increased blood pressure, problems with stool (usually constipation).
