What food rich in magnesium is advisable to eat at Christmas?

THE minerals They are very important for keeping the bones, heart and brain functioning in good condition. And among these appears the magnesiumessential for its health benefits and can be obtained in a food to eat at Christmas.

“Magnesium is needed for more than 300 biochemical reactions in the body. “It helps strong muscles and bones, nerves, supports the immune system and keeps the heartbeat constant,” she summarizes. MedlinePlusthe United States National Library of Medicine.

And they add: “It also helps regulate blood glucose levelsand in the production of energy and proteins”.

What foods with magnesium do you recommend eating at Christmas?

Thanks to its properties, benefits for the body and its high magnesium content, the pumpkin It is one of the most recommended foods for this Christmas.

An ideal option amidst so many food overflows, a keep your defenses up and take care of your weight.

Botanical relative of melon, courgette, watermelon and cucumber, the pumpkin plant is native to the American continent, and its fruits provide vitamins and minerals essential without providing very few calories, which is why the World Health Organization (WHO) recommends its consumption.

There are numerous varieties of pumpkins, of different colors and sizes. Most of the pieces weighs from 2 to 8 kilosbut there are giants that can reach 600 kilos.

Despite this diversity, they all share a sweetish pulp, cavity full of seeds, which they represent a small nutritional treasure as they are rich in magnesium, zinc and other minerals).

Pumpkin is very versatile and lends itself to many preparations and cooking, ideal for use during these Christmas holidays.

With it you can prepare soups, creams, purees, garnishes, flans, cakes and jams. And of course bake them, boil them, sauté them, sauté them or au gratin them.

Properties and benefits of pumpkin

Among the properties and benefits of pumpkin the following are listed: The avant-garde:

Strengthen our defenses. It keeps the immune system in good condition and prevents flu and colds.

Antioxidant. Its combination of minerals and vitamins turns pumpkin into a powerful antioxidant.

Take care of your cardiovascular system. High blood pressure, prevention of angina, maintenance of an adequate cholesterol level.

Good for the digestive system. Delicate for our digestive system, pumpkin is indicated for fighting gastritis, gastroduodenal ulcers and constipation.

Benefits for eye health. The composition of pumpkin helps prevent cataracts, photophobia and night blindness.

Take care of the urinary system and kidneys. Pumpkin prevents cystitis, kidney stones, fluid retention and kidney failure.

Nutritional value of pumpkin per 100 grams

• Calories 28kcal.

• Protein 1.13 g.

• Carbohydrates 4.59 g.

• Fiber 2.16 g.

• Total fat 0.13 g.

• Water 92 g.

• Calcium 22 mg.

• Iron 0.80 mg.

• Iodine 1.40 mg.

• Magnesium 8mg.

• Zinc 0.20 g.

• Sodium 3.10 mg.

• Potassium 304 mg.

• Vitamin B2 Riboflavin 0.07 mg.

• Vitamin B6 Pyridoxine 0.11 mg.

• Folic acid 336 mg.

• Vitamin C 12mg.

Other sources of magnesium

You can also get magnesium in other types of foods. Here are some options to consider:

• Fruit (such as bananas, apricots and avocados).

• Walnuts or almonds.

• Peas and beans (legumes), seeds.

• Soy products (such as flour and tofu).

• Whole grains (brown rice and millet).

• Milk