What are the best sources of magnesium, a mineral essential for the optimal functioning of the body

  • Vitamin D does not work without magnesium.

More than half of the world’s population has a shortage of cattle. D. Until now it was known that a poor diet in cattle. D and insufficient exposure to sunlight causes this deficiency. Recent studies have revealed another aspect: vitamin D is not used optimally if magnesium levels are low.

In vain we take supplements, we risk as cattle. D to be stored in the body instead of being used efficiently. The optimal intake of magnesium is 420mg / day for men and 320mg / day for women. Unfortunately, the modern diet does not cover even half of the recommended dose, so the little vitamin D circulating in the blood will be incompletely used without magnesium.

Magnesium deficiency is a recent nutritional imbalance and has multiple causes.

Changing eating habits, eating refined, ultra-processed and micronutrient-poor products are the main causes. In the daily diet we rarely find products such as beans or lentils, nuts or almonds, bran or whole grains. Even the banana, which is rich in magnesium, was put in the corner for the sake of the silhouette.

Chronic stress and poor, poor sleep increase magnesium requirements. An alert and unbalanced lifestyle affects the nervous system and quickly depletes the micronutrient supply. To this is added alcohol consumption which disrupts the basic acid balance and promotes urinary magnesium loss.

Chronic diseases such as diabetes and metabolic syndrome X, hypertension and high cholesterol are consuming magnesium. And drug treatments with antibiotics, diuretics and antacids have as a side effect a massive elimination of magnesium.

It is worth sounding the alarm for magnesium, a mineral essential for the optimal functioning of the body. It is involved in over 300 mechanisms responsible for metabolism and is essential for the activation of vitamin D. Without magnesium the nervous system loses its balance, bones and teeth lose strength and muscles cannot function.

Muscle contraction is dependent on magnesium, and the activity of the heart and blood pressure are influenced by its level in the blood.

The human body is not able to synthesize magnesium, so it must be brought from food. What are the best sources? In the first place we have seeds and oilseeds: pumpkin seeds, almonds, cashews pine seeds, hazelnuts. Then come legumes: beans, soybeans, lentils, chickpeas and quinoa. Among the vegetables, the spinach deserves praise, and in the fruit sector, the banana is the champion. As for supplements, choose organic magnesium salts in doses between 100 and 250 mg / day.

Text and photo source: Facebook / Mihaela Bilic