Magnesium is essential for many body functions. But it is best known for maintaining the nervous and muscular balance. Follow our tips!
Magnesium, a mineral multifunction
Stress magnesium is present in almost all cells of the body, where it participates among others in over 300 enzymatic reactions. In total, the body contains about 25 g of this mineral: 60% is stored in the bones, which helps maintain the structure. One quarter is used by the muscles, where it contributes to muscle relaxation. The rest is distributed both in the brain and in key organs like the heart, liver or kidneys: it used for the transmission of nerve impulses, manufacture proteins and regulate heart rhythm . Another important virtue: it has a regulatory effect on intestinal transit … hence the indication for infants suffering from transient constipation.
What are your magnesium requirements?
Its requirements vary according to age and sex. They particularly increasing among pregnant women, breastfeeding women and in the elderly. In case of intense physical activity, requirements are also higher because the sweat causes significant elimination of magnesium.
Beware of magnesium deficiency!
But the French do not consume enough: almost one in 4 women and 6 men are lacking in this supplement . Some situations particularly vulnerable to this deficiency: tracking a restrictive diet several times a year, excluding starches, bread, chocolate and dried fruit for fear of gaining weight or an unbalanced diet by an excess of refined products and industrial food. Alcohol abuse and chronic stress also limit the coverage of needs. Main signs of this deficiency: persistent fatigue, feelings of tension and stress. Sometimes the most important symptoms like insomnia, cramps and even heart palpitations.
A good food choices
The body has no reserves of magnesium, so it needs a daily and regular intake to meet its needs. Most plants contain magnesium include almonds type of seeds, hazelnuts and cocoa. The unrefined grains, vegetables and dried fruit also focus very high levels. Not to mention some mineral waters, which contain more than 50 mg of magnesium per liter in the case of Contrex and Hépar for flat water, Arvie, Badoit and Quezac for carbonated water.
In practice, we must consume each day a plate of starchy foods, the equivalent of half a loaf of bread and 4-5 fruits and vegetables. To fill of magnesium on the week, just add a serving of dried vegetables once or twice a week and a piece of dark chocolate occasionally. It is also a good complement to the daily intake.