Magnesium-rich foods are mainly seeds, such as flaxseeds and pumpkins, oilseeds such as chestnuts and peanuts.
Magnesium is an essential mineral that is used in the body for functions such as protein production, proper nervous system function, blood glucose control, and blood pressure control; In addition, it facilitates the transmission of nerve impulses and regulates muscle contractions. Learn how magnesium improves brain function. .
- The following table presents the top 10 sources of magnesium in the diet.
- With the amount of this mineral present in 100 g of food.
Other foods that also contain good amounts of magnesium include milk, yogurt, dark chocolate, figs, avocados, and beans.
A healthy adult needs between 310 mg and 420 mg of magnesium daily, and deficiency of this mineral in the body can cause symptoms such as:
Some medications can also cause low levels of magnesium in the blood, such as cycloserine, furosemide, thiazides, hydrochlorothiazides, tetracyclines and oral contraceptives.
The need for magnesium supplements is rare and is usually done only in cases of early uterine contractions during pregnancy or in the presence of excessive vomiting or diarrhea It is important to note that if a magnesium supplement occurs during pregnancy, it must be stopped around the 35th week of pregnancy, so that the uterus can contract properly to allow the baby to be born.
In addition, in some people it may be necessary to use magnesium supplements, especially in the presence of factors that naturally reduce magnesium levels in the body, such as aging, diabetes, excessive alcohol consumption and the drugs mentioned above.Supplementation is recommended when magnesium levels in the blood are less than 1 mEq per liter of blood, and should always be done with medical or nutritional advice.