Sufficient intake of magnesium in the body is the key to longevity and well-being. But there are situations when you need to pay special attention to foods rich in this miracle mineral..

Under stress Modern research shows that magnesium can overcome tearfulness, depression, increased irritability and nervousness. It lowers the excitability of the nervous system and enhances the processes of inhibition in the cerebral cortex. And therefore makes us more calm and balanced.

If you are nervous, it will be useful to eat a green salad or a couple of bananas - these delicacies are high in magnesium.. And to fall asleep quickly, drink a teaspoon of honey with warm milk.. It is best if the honey is dark, buckwheat - it contains especially high magnesium content..

For heart problems Magnesium deficiency can contribute to the development of many diseases of the cardiovascular system. For example, scientists from Ireland and the USA managed to identify a certain relationship between the development of cardiac arrhythmia and a lack of magnesium in the body..

Magnesium dilates blood vessels, improves the activity of the heart muscle, regulates blood pressure. This macronutrient helps to remove cholesterol from the intestines, thereby preventing the development of atherosclerosis.. Magnesium is also vital for brain vessels. So a diet enriched with this substance is an excellent prevention of strokes and migraines.. Add dried fruit, fish and wheat germ to your menu.

During PMS Magnesium relieves the fair sex from suffering during premenstrual syndrome. Possessing a sedative effect, this macronutrient effectively relieves pain in the lower abdomen, a feeling of heaviness and tension in the chest, depression, tearfulness, and increased irritability.. It also has an antispastic and vasodilating effect, that is, it relieves muscle spasm, eliminating pain and discomfort during menstruation, and improves blood circulation in the uterus..

Before and during critical days, be sure to gnaw seeds, eat oatmeal and brown rice - due to the high content of magnesium, they will improve your well-being.

For the prevention of fractures Our body contains about 25 g of magnesium. A kind of " A sufficient amount of magnesium, together with calcium and vitamin D, perfectly strengthens bones, slows down the age-related decrease in bone mass, preventing the development of osteoporosis. But with a deficiency of the mineral, the absorption of calcium by the body is disturbed - and the bones become brittle. So for the prevention of fractures, it is useful not only to drink milk, but also to eat beans, bean curd tofu and greens..

Where to draw?

The daily requirement of the body for magnesium is an average of 300–400 mg..

Product, 100 g Magnesium content, mg Wheat bran 590 mg Pumpkin seeds 535 mg Sunflower seeds 420 mg Sprouted wheat grains 250 mg Greens 100–170 mg Oatmeal 142 mg Dried apricots 130 mg Beans 130 mg Rice 130 mg Peas 107 mg Bananas 35 mg.

So that the mineral does not "

• when cleaning, try to grab as little vegetable pulp as possible along with the skin. Most of the mineral lies under the skin;

• pour enough water into the pan so that it only covers the vegetables;

• lower vegetables and fruits into already boiling water;

• do not pour out vegetable and cereal broths, but use them for making soups, sauces, gravies;

• Do not leave cooked vegetables in the broth - transfer to a plate and cover with a lid.

Interesting • Dried fruits have a much higher magnesium content than fresh fruits..

•Hard drinking water is saturated with magnesium, soft water is poor.

• There is much more magnesium in pearl barley than, for example, in rice or semolina.

• In order for magnesium to be better absorbed, enough vitamin B6 must be supplied to the body with food. Regularly include in the diet its sources: meat, fish, milk, egg yolk.

• But alcohol, on the contrary, impairs the absorption of magnesium.

Irina Klimovskaya nedug. en.