The role of magnesium in our diet
We are always concerned about the lack of iron and calcium in our diet, but we never think about the lack of magnesium . The role of magnesium in our health is more important than we can imagine.
Studies show that magnesium deficiency may alter the behavior of the proteins in our body, compromise our health and cause diseases.
Magnesium deficiency has been linked to heart problems, such as irregular heartbeat and palpitations. Several studies have examined the role of magnesium in the prevention of these diseases.
The recommended daily dose of magnesium is 600 milligrams.
It has been proven that there is a connection between fibromyalgia and magnesium deficiency: the introduction of magnesium in the diet of the patients has brought to an improvement of their conditions and to a reduction of the pain.
Several studies show that magnesium supplementation reduces the atrial fibrillation.
It is also shown that in type 2 diabetics there is a lack of magnesium , with an incidence of 13.5 47.7% , according to a 2007 study . Research has also shown that type 2 diabetes patients with peripheral neuropathy and coronary artery disease have lower levels of magnesium.
A lack of magnesium has been highlighted also in the premenstrual syndrome: its intake in combination with B6 vitamin, reduces premenstrual symptoms and also the anxiety that is typical of that period.
Cardiovascular disorders, migraine , premature aging, were found to be linked also to magnesium deficiencies , and are also dealt with its integration in combination with each other.
The best source of magnesium is represented by food, especially green foods, rich in chlorophyll: in fact, the chlorophyll, which allows plants to capture solar energy and convert it into metabolic energy, has a magnesium atom in the center. Without magnesium, the plants would not be able to use light energy from the sun.
Magnesium , however, in its elemental form is colorless , and many foods that are not green may contain it anyway.
The following foods contain high amounts of magnesium. The portions described are of 100 grams:
Rice bran , crude (781 mg)
Seaweed, agar , dried ( 770 mg)
Chives , freeze-dried (640 mg)
Spices, coriander leaf , dried ( 694 mg)
Seeds, pumpkin, dried (535 mg)
Cocoa powder , not containing added sugar (499 mg)
Spices, basil , dried ( 422 mg)
Seeds, flax seeds (392 mg)
Spices, cumin seeds (366 mg)
Sesame seeds, flour (346 mg)
Almond butter (303 mg)
Nuts, cashew nuts, toasted (273 mg)
Bananas, dehydrated (108 mg)
Shallots, freeze-dried (104 mg)
Leeks, freeze-dried (156 mg)
Onions, dehydrated flakes (92 mg)
Luckily, for those who need a higher dose, or are not inclined to consume foods rich in magnesium, there are additional forms commonly available on the market.