Wondering why summer is still lacking in energy? The sun and the fresh air will not help you gain strength if your diet lacks the essential substances your body needs. Especially – magnesium, which is responsible not only for the health of our bones, heart, but also for good sleep and the energy we need every day. Here are the products that health professionals recommend that you include in your diet if you want to feel great and not lose energy.
According to the United States National Institutes of Health, magnesium regulates various biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure. A study conducted by Harvard Medical School shows that we need magnesium to help with energy and bone development and calcium and potassium transport, according to a news release.
Symptoms that we overlook
If you feel inner anxiety, stress, numbness in your fingers, or muscle cramps, it’s worth reviewing your menu. According to Rasa Šerienė, a physician at Pašilaičiai Family Medical Center, not only magnesium deficiency, headaches, muscular spasms, but also emotional and physical exhaustion can occur with magnesium deficiency.
This is especially true during the summer when we exercise, stay outdoors, work and exercise, so we sweat more often. Sweat removes a lot of vital micronutrients from the body, so we feel muscle aches, cramps, and we feel as if we are tired and constantly tired. For these reasons, R. Šerienė recommends including seeds and nuts (pumpkin, sesame seeds, almonds, peanuts, etc.), fish (cod, flounder, tuna), beans and lentils, whole grains, avocados, bananas, non-fat dairy products and dark chocolate.
“Nuts and seeds are a useful snack that should be included in the diets of children and adults. Most magnesium is found in pumpkin seeds, sesame seeds, almonds, cashews, ground, walnuts, ”the doctor noted.
Here are 6 products rich in magnesium:
Nuts – The U.S. Department of Agriculture notes that almonds are a good source of magnesium and potassium. While all nuts are a great source of health, almonds, cashews and Brazil nuts are the richest in magnesium. One-third of a cup of almond contains 127 mg, while Brazil nuts contain about 167 milligrams of magnesium. We find 117 milligrams of magnesium in the same amount of cashews. And here’s a favorite pistachio in one-third of the cup will contain 50 milligrams of magnesium. In addition, nuts have anti-inflammatory properties, are good for heart health, can reduce appetite. This makes it a great snack for the athlete who wants to avoid overeating.
Seeds – Pumpkin seeds are called a true gift of nature. These seeds are one of the richest sources of magnesium. In their two tablespoons we find 74 mg of magnesium, which is about 25 percent. recommended daily rates. One quarter cup of sesame seeds will contain 126 milligrams of magnesium, the same amount of sunflower seeds – 44 mg of magnesium. In addition, seeds are high in iron, monounsaturated fats, and omega-3 fatty acids. You can add these seeds to your diet by adding them to porridge, smoothies, chia pudding, green energy cocktail, granola, salads, thick soups and cereal dishes.
Dark chocolate – it’s not just a dessert, but also a healthy snack, if skanaujame moderation. 28 grams of dark chocolate contains 64 mg of magnesium, which is 16 percent. recommended daily doses. Black chocolate also contains iron, copper and manganese, antioxidants. However, it is important to note that chocolate contains at least 70 percent. cocoa.
Avocado is an incredibly nutritious fruit and a good source of magnesium. One medium-sized avocado contains 58 mg of magnesium, or about 15 percent. recommended daily allowances. Avocados are also high in potassium, vitamin B and vitamin K. Unlike most fruits, they are high in fat, especially monounsaturated.
Dried fruits – here are dried bananas 100 gr. contains as much as 108 mg of magnesium, figs – 68 mg of magnesium, plums – 64 mg, apricots – 63 mg, dates – 43 mg. In addition, dried fruits are high in fiber, protein, iron, vitamins C and A, potassium, phosphorus and calcium.
Cereal products – wheat, oats and barley, buckwheat. We will find about 65 mg of magnesium per serving, 16 percent. daily rates. Many grains also contain B vitamins, selenium, manganese, fiber and potassium.
Include these five products in your diet as a fantasy. Avocado, tomato and feta salad with seeds and nuts. And for a healthy dessert, melt the dark chocolate, add seeds and nuts, and let it freeze in the fridge. You can easily make bars with seeds and honey from cereal products. Enriching your diet with natural products that contain magnesium will help you forget fatigue, gain energy, improve your mood and sleep quality.