Il Magnesium it is a friend of health and well-being, especially for women. And even more so in summer, when the heat and sweating favor a drop in its content in the body. Tiredness, muscle aches and cramps, headaches, insomnia they can be the signal that the body sends as a reminder to supplement Magnesium.
“A’green colored power supply, therefore rich in chlorophyll (about 15-20% of the magnesium contained in plants resides in the chlorophyll molecule), is the better integration and within everyone’s reach to rebalance minerals and therefore also Magnesium », explains Professor Pier Luigi Rossi, specialist in Nutritional Science and Hygiene and Preventive Medicine and lecturer at the University of Bologna, Catholic University of Rome. Me too’water contains some, but you have to choose the right one. Here it is the foods to prefer to avoid Magnesium deficiencies and the advice of the expert.
What Magnesium is and what it is used for
The magnesium it is one of the most present minerals in the body and promotes numerous physiological and neurological functions. There total amount of magnesium in the organism of adults it is about 20/28 grams (roughly 0.34% of body mass). All scientific studies have long confirmed that it is a essential nutrient for the life of all cells, since it constitutes more than 300 types of enzymes. This mineral interacts with some fundamental molecules, such as ATP, DNA and RNA. Furthermore. its presence in cells is correlated to that of potassium, while it seems to compete with the calcium content.
Magnesium deficiency: symptoms and causes
Frequent cramps e muscle weakness are the most common alarm bells that signal a low level of Magnesium. “To find out, just take a blood sample and check the amount,” explains Professor Rossi. Other symptoms attributable to a low magnesium content in the body are headache, irritability, insomnia, constipation, tachycardia e depressive states.
A magnesium deficiency is found more frequently in women during Menses, in pregnancy and in menopause. Even long therapies antibiotiche, diets too rigid and badly balanced, chronic intestinal problems e alcoholism they can induce an overconsumption of Magnesium in the cells and define the deficiency.
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How much magnesium to feel good
“The organism needs about 500 mg of Magnesium per day, because it enters the production of energy and is consumed in abundance for many functions of the organism. Its name derives from “Magnesia” which means light, and in fact it is an essential mineral for tone and energy », explains Professor Rossi, who prefers to advise his patients to follow some basic dietary guidelines to avoid deficiencies.
In what foods it is found
Magnesium is found in green leafy vegetables, almonds, whole grains, dried fruit, bananas, cocoa, legumes, white meats. “A proper hydration together with a diet rich in these foods they can help to better cope with stress, heat, fatigue in all seasons, especially in summer », recommends Rossi. «It is present mainly in oil seeds such as almonds, walnuts, pine nuts, and then in almond milk that in summer you can drink more than willingly, even fresh ».
Data source: INRAN, National Institute for Research on Food and Nutrition
How many almonds or nuts per day?
«I suggest we eat 20 grams of dried fruit per day: is the right amount to consume (about 10 almonds), and in addition you can also fill up with Omega 3, natural antioxidant and anti-inflammatory with a thousand anti-aging properties. Almond oil, used as an after-sun on the skin, is also great for recovering the right dermal balance after exposure to the sun. Even that the fruit and vegetable extracts I’m more than enough to integrate Magnesium in the right way », Professor Rossi continues.
Which water to choose
Drinking at least 1.5 liters of water per day (preferably 2 liters) is the fundamental dictate of any diet or diet Food plan. Not only to promote the exchange of liquids present in all tissues of the body, eliminate toxins and avoid stagnation that cause, among other things, cellulite. L’hydration, not just in summer, it is also essential to keep the Magnesium reserves stable: in fact, water provides 10% of the daily requirement.
Ma which water to choose? That of the tap is fine. Better to prefer the natural one, at room temperature, in order to promote intestinal persitalsi and fight constipation.
Sparkling water, especially if added with carbon dioxide, easily causes swelling of the belly and meteorism. “L’water is an excellent natural Magnesium supplement. The indicator to choose the one that is richest is the dry fixed residue: if it is above 500 mg per liter it means that there is a good amount of it », recommends the expert.
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