Focus on 10 foods rich in magnesium, essential to our health, with our gourmet recipes for cooking them.
Although magnesium is widely present in various foods, more than 70% of the population suffers from a deficiency. However, an adequate amount of this mineral is crucial for maintaining good health. With recommendations of 420 mg per day for men and 360 mg per day for women, magnesium is considered one of the most abundant minerals in the body. To avoid deficiency and meet your nutritional needs, it is therefore important to include foods rich in magnesium in your diet.
The multiple benefits of magnesium
Magnesium is an essential trace element for the proper functioning of the body. It plays a crucial role, particularly in winter, in reducing temporary fatigue and helping to maintain morale. Indeed, magnesium has beneficial effects on mood and can prevent or reduce anxiety. It also acts as a natural anti-inflammatory and plays an important role in regulating blood pressure, blood sugar, and heart rate. Finally, combined with vitamin B6, this mineral alleviates certain symptoms of premenstrual syndrome, such as mood swings and menstrual migraines. You will have understood, magnesium is your best ally to get through the winter in great shape.
Magnesium in food
To meet your nutritional needs and guarantee a sufficient intake of magnesium, include foods rich in it in your diet: oilseeds such as almonds, sesame seeds or even pine nuts, legumes, fish, leafy vegetables. greens, or whole grains. If you think you may be deficient in magnesium, take the time to listen to your body’s signals and adjust your diet accordingly. Also remember not to neglect other vitamins and in particular foods rich in vitamin D or foods rich in iron, which are very useful in winter.
* Data from the Ciqual composition table, reference data, published by the Observatory of the nutritional quality of foods of ANSES (National Agency for Food, Environmental and Occupational Health Safety)