17 foods filled with magnesium that can reduce the risk of anxiety, depression and heart attacks
17 foods filled with magnesium that can reduce the risk of anxiety, depression and heart attacks
Magnesium is a mineral essential to the proper functioning of the body. It is the fourth most common mineral in the body and is found mainly in bones and teeth and then muscle level. Specifically, magnesium is necessary for the action of 300 enzymes, that is to say the proteins accelerating the chemical reactions of the body.
This mineral plays a role in the production of energy and the nervous system, and more precisely in the release of serotonin. This hormone relieves impulsivity, irritability, depression and depression. In addition, magnesium is critical for relieving stress, sleep disorders, and improving learning and development. memory . It also helps fight against physical and mental fatigue and supports bone health. But that's not all, magnesium can also detoxify the body by synthesizing glutathione, an antioxidant to reduce the onset of free radicals. In addition, this mineral is necessary for the optimization of mitochondria, a crucial element in the production of energy essential to the functioning of cells, which is essential in the prevention of cancer.
Recent studies claim that mitochondrial dysfunction is at the root of various pathologies. Dr. Rhonda Patrick, a mitochondrial research scientist, says that magnesium is essential for mitochondrial health because the ability of oxidation depends on the ability of mitochondria to produce energy in cells.
Magnesium deficiency
According to the National Institute for Agronomic Research, most French suffer from a deficiency of magnesium because of three factors interlocking with each other. A deficient diet because of the industrialization of food and the drop in vegetable consumption, the stress of everyday life and the excessive consumption of coffee, soda and energy drinks. These factors generate in the long term a vicious circle illustrated by the fatigue which leads to the increase of the stress then to the increase of the urinary elimination of magnesium.
It is possible to determine whether we are suffering from magnesium deficiency, not by obvious symptoms but by more or less common conditions such as stress, anxiety, hyperemotivity, tremors, headaches, sleep, fatigue, cramps, a twitch of the eyelid. Chronic deficiency leads to cardiovascular problems or diabetes, convulsions, changes in personality , tingling and abnormal heart rhythm.
Thus, to benefit from its virtues and to avoid magnesium deficiency, we have daily needs amounting to:
In children:
From 1 to 3 years:80 mg / day
From 4 to 8 years:130 mg / day
From 9 to 13 years old:240 mg / day
In women:
From 14 to 18 years:360 mg / day
From 19 to 30 years old:300 mg / day
From 31 and up:320 mg / day
At men's :
From 14 to 18 years:410 mg / day
From 19 to 30 years old:400 mg / day
From 31 and up:420 mg / day
These data come from a consensus between Canadian and US authorities that have embarked on a process to standardize the Recommended Dietary Intakes. In France, a daily intake of about 6 mg per kg or about 300 mg / day for an adult is recommended.
Magnesium sources come mainly from food and cooking is essential to preserve the nutrients and minerals of these foods. So choose steaming and make sure you eat foods rich in magnesium. Discover these 17 foods that are sources of magnesium!
The 17 foods rich in magnesium
Turnip leaves
Bok choy
chard
Jumbo cabbage
Brussels sprouts
Beet leaves
broccoli
Kale Chou
Romaine lettuce
spinach
lawyers
Unsweetened cocoa powder or dark chocolate
Squash
Fruits and berries
Fat fish
herbs and spices (cumin, parsley, mustard seeds, fennel)
Seeds and nuts
In addition, you can take a bath or foot bath with Epsom salt, a magnesium sulfate that is absorbed through the skin. Magnesium supplements are also a possible alternative. However, avoid magnesium stearate, which can be dangerous, and consult your doctor to determine the dose of magnesium needed because an overdose can cause side effects such as irregular heartbeat or slowing of breathing.
