it Is general knowledge that one of the main secrets to achieve a healthy life is through a good diet. The lack of a balanced diet prevents that we can ingest the nutrients necessary for our health, hindering the good functioning of the body.
Very worried to have a diet that is rich in vitamin, calcium, iron, among others. But a few times we give attention to other essential nutrient for the body: magnesium.
magnesium is a mineral little known, but it is essential to numerous bodily functions. He is responsible, for example, to the regulation of calcium, production of energy and the balance of cellular functions.
The deficiency of magnesium can trigger symptoms ranging from cramps to hypertension, poor circulation and heart problems.
To achieve the scale optimal in the magnesium is need to strengthen the menu of foods rich in this mineral. In some cases, it is necessary the use of supplements because absorption of the nutrient is affected by several factors.
magnesium also exerts an important function in the nervous system. The lack of the nutrient can trigger psychological problems such as anxiety, hyperactivity, insomnia, fatigue and even mental confusion, depression and convulsions.
The lack of magnesium is also related to a variety of problems of the cardiovascular system, such as arrhythmia, palpitations, abnormalities in heart rhythm and increased blood pressure.
But identifying the lack of the nutrient is not something simple to do, even with lab exams that few times have a precise result.
Foods rich in magnesium
You can find magnesium in vegetables such as spinach, broccoli, eggplant, cilantro, and chives. “The leafy vegetables and vegetables of green colour dark, are, in general, excellent sources of the mineral”, says the nutritionist Sinara Menezes.
Seeds and nuts such as brazil nuts, almonds, sunflower seeds are foods very rich in magnesium, but that should be consumed moderately because they have a high calorie content.
You can also find magnesium in cereals and grains such as chickpeas, flaxseed, chia, oats, and the classic beans and rice are good sources of the nutrient, especially for its full version. “This dish, in addition to traditional, it is very healthy: 100 grams of bean carioca contain approximately 176 mg of magnesium, while the brown rice is concentrated to about 43 mg of the nutrient,”, says the expert.
The banana, avocado, coconut (including water), and even cocoa are good sources of the mineral. But nutritionist warns: “it Is possible to acquire magnesium eating chocolate, for example. But, as in the case of oilseeds, it is necessary to caution the consumer not to lead to weight gain, the recommended is to consume occasionally and do not exceed 30 gr, giving preference to the versions with a high concentration of cocoa. ”