Magnesium plays an important role in the modulation of nerve impulse and relaxation and contraction of skeletal muscles. Also, your presence is essential for the proper storage of energy in the body.
Magnesium deficiency may occur as a result of an unbalanced diet, diuretic abuse, prolonged diarrhea, diabetes, intestinal bad absorption, or alcoholism. Also, make great physical effort, whether for sports or work can trigger a deficit of this mineral.
Symptoms and benefits
It is estimated that between 15 and 20% of the population is magnesium deficiency. The symptoms of this deficiency are poor memory and difficulty in retention.
This mineral is essential for the proper performance of children in school, students in general and others in the workplace and everyday. Magnesium also helps to relax muscles, so their absence can be translated into a constant feeling of fatigue.
The Magnesium in diet
We have seen the importance of magnesium in the body. It’s important contribution to the diet in adequate amounts by entering it in this mineral-rich foods.
The recommended daily allowance of magnesium is 350 mg for men and 330 mg for women.
Cacao: 420 mg
Brazil nuts: 410 mg
Soybean meal: 230 mg
Almonds: 230 mg
Peanuts: 180 mg
Nuts: 180 mg
Hazelnuts: 180 mg
Beans: 160 mg
Pistachios: 160 mg
Ginger 130 mg
Vegetables: 120 mg
Whole grains: 120 mg
Corn: 120 mg
Topping the list is cocoa, a food that originated in America where the Incas took it as energizing and an aphrodisiac. The following are the most common nuts and finally the beans, and vegetables. Supplementation will be recommended in magnesium when not met the recommended daily intake.
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