The importance of magnesium in the diet

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Magnesium plays an important role in modulating nerve impulses and in relaxing and contracting skeletal muscles. Likewise, its presence is essential to guarantee the correct storage of energy in the body.

Magnesium deficiency can occur as a result of an unbalanced diet, abuse of diuretics, prolonged diarrhea, diabetes, intestinal malabsorption or alcoholism. Also, making great physical efforts, either for sports or work reasons, can trigger a deficit of this mineral.


Symptoms and Benefits


It is estimated that between 15 and 20% of the population is deficient in magnesium. The symptoms of this lack are lack of memory and difficulties in retention.

This mineral is essential for the good performance of children in school, students in general and other people in the work and daily environment. Magnesium also contributes to muscle relaxation, so its lack can translate into a constant feeling of fatigue.


Magnesium in the diet


We have already seen the importance of magnesium in the body. It is important to provide it in the diet in adequate quantities by introducing foods rich in this mineral.

The recommended daily ration of magnesium is 350 mg for men and 330 mg for women.

Cocoa: 420 mg Brazil nuts: 410 mg Soy flour: 230 mg Almonds: 230 mg Peanuts: 180 mg Walnuts: 180 mg Hazelnuts: 180 mg Beans: 160 mg Pistachios: 160 mg Ginger: 130 mg Legumes: 120 mg










Whole grains: 120 mg Corn: 120 mg


Topping the list is cocoa, a food that has its origin in America, where the Incas took it as an invigorating and aphrodisiac. Below are the most common nuts and finally legumes and vegetables. Magnesium supplementation will
be recommended when the recommended daily doses are not reached.

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