Fruits and vegetables rich in magnesium
Fruits and vegetables rich in magnesium

Fruits and vegetables rich in magnesium, a mineral that involves many processes in the body and therefore its presence in the body is important for maintaining a number of vital functions.

Magnesium is involved in protein, lipid and carbohydrate degradation processes. If the amount of magnesium in the body decreases, it is felt about insulin resistance, the problems that occur in the reproductive organs and the delayed metabolism.

Necessary levels of magnesium for the body

There are no absolutely accurate quantities of magnesium needed to make the body work perfectly, but it is clear that men need more magnesium. Also, in the course of age changes, the required amounts of mineral also change. The greatest need for magnesium and both sexes is between the ages of 14 and 18 years.

Thereafter, the necessary quantities are dropped, and after 30 years they remain relatively constant. The normal daily dose is about 300-400 milligrams. The individual dose should be 6 milligrams per kilogram, with children 10 milligrams per kilogram recommended because they need more magnesium during the period of increased growth.

Deficiency of magnesium and its supply

Magnesium deficiency is felt at the physical level through various symptoms – conception and weight in the legs, easy fatigue, insomnia, anxiety, migraine are the most common reactions of the body in case of magnesium deficiency. As it participates in over 300 metabolic processes in the body, we should not overlook the deficiency of this mineral.

It can be obtained by supplementary intake or through food. This is the easiest and most useful way for the whole organism. For those who are admirers of healthy diets, the most suitable foods for the supply of magnesium are fruits and vegetables. Here’s what fruits and vegetables are rich in magnesium:

Fruits and vegetables rich in magnesium

magnesium fruits vegetables
magnesium fruits vegetables

Vegetables rich in magnesium are beans and other legumes. In order to derive the maximum quantities, the food should be steamed. Beans, lentils, chickpeas and peas will provide the necessary magnesium for the body for the day. Other vegetables with rich magnesium content are greenish.

Leader among them is spinach, which contains about 80 milligrams of magnesium per 100 grams of green. Carophyll and potatoes contain about 25 milligrams of magnesium in 100 grams of vegetables, and together with beans they represent the group of vegetables rich in this mineral. Among the fruits with a high magnesium content is avocado.

It is a real superfood and provides 15 percent of the daily intake. The mineral is also contained in other exotic fruits in good quantities – pineapple, maracay, bananas. Figs are another tasty and useful fruit for the supply of magnesium.

Many dried fruits are also recommended as a good opportunity to combine taste with the benefit of providing the body with magnesium through food – figs, plums, apricots, dates and raisins are very rich in this nutrient in a dried state.