What foods are richest in magnesium and how often should you consume them?

In addition to vitamins, the body needs minerals to function properly.

These nutrients are involved in numerous processes carried out by the body and, therefore, must be ingested through food and, in some cases, through food supplements.

One of these nutrients, magnesiumit is well known to those who do physical activity or practice sports, because regulates muscle function and contributes to the production of proteins and bone mass.

On the other hand, it is also effective against tiredness, loss of appetite or cramps. Several food They contain significant quantities of magnesium. Here we describe what they are and how much they contribute.

The foods richest in magnesium and how often to eat them

An article from Men’s health ensures that the magnesium It plays a key role in more than 300 biochemical reactions in the body. In addition to contributing to muscle and nervous system function, it regulates blood sugar levels and blood pressure. It contributes to the formation of proteins, bone mass and DNA.

The publication adds others benefits how to reduce stress, because magnesium reduces the amount of cortisol in the blood; improve learning and memory, as it facilitates communication between neurons; reduce anxiety, because it lowers muscle tension and helps you focus on the here and now and could also prevent Alzheimer’s by preventing the accumulation of neuritic plaques.

Although there are supplements that contain magnesium, the portal of United States Institutes of Health (NIH) recommends ingesting it through food.

The site makes it clear that many people are present magnesium deficiency, but they don’t know it because he has no symptoms. In that case, if the person is healthy, their kidneys help to hold it. But insufficient consumption for a long time can aggravate the absence.

People between 19 and 50 years old need between 400 and 420mg of magnesium per day (men) e From 310 to 320mg diaries (women).

THE Clinic of the University of Navarra (Spain) has prepared a list with a large number of foods rich in magnesium. The list has variety as it covers vegetables, dairy, fish and nuts. However, some of them contain more magnesium than others.

According to this institution, snails and almonds top the list because they provide 250 mg of magnesium for every 100 g of product. Followed by chickpeas and hazelnuts (150 mg), corn (120 mg), dark chocolate (100 mg), wholemeal bread (91 mg), lentils (78 mg), chard (76 mg), pasta (57 mg). , spinach and milk chocolate (50 mg).

Incorporated through foods, magnesium is harmless and can be consumed daily. However, in an article published on Washington PostDr. Trisha Pasricha, professor at Harvard Medical Universitywarns that it should be careful with supplements and laxatives.

“There are few clear circumstances in which magnesium supplementation is justified,” so “it is difficult for a doctor like me to give an unconditional seal of approval,” says the academic.

In any case, Dr. Pasricha recommends ask your doctor for advice before ingesting them to evaluate whether the consumption of these supplements can be beneficial for that particular patient.