It's for heart health: how to get the right dose of magnesium from food Magnesium plays a key role in the normal functioning of the heart. The lack of this element leads to severe disorders in the body.. It is best to get it from food, especially since it is found in the products we are used to..

Nutritionist Anastasia Goloborodko told about what to eat and how much to get a daily dose of magnesium on her Telegram channel.

“Magnesium in the body is needed for muscle relaxation, regulation of stool, heart muscle, stabilization of nervous excitation. This element affects hundreds of processes. He is involved in either 150 or 400 biochemical processes.. Magnesium is the 4th most abundant element in the body,” the expert explains.

Symptoms of magnesium deficiency: muscle tremor, weakness, spasm, insomnia, overexcitation, high blood pressure, arrhythmia, constipation, hyperactivity to change apathy.

The recommended daily dose of this element is 300 mg.. In any case, the level of 1000 mg should not be exceeded..

“Magnesium is additionally needed not for everyone.. It is necessary when a person is exhausted, and this is with intensive sports, pregnancy, stress, illness and a number of other specific conditions, ”the expert notes..

Goloborodko also adds that convulsions, high blood pressure, worsening asthma, anxiety disorders always “go” alongside magnesium deficiency..

" As well as the development of osteoporosis, because the exchange of calcium and vitamin D is based on magnesium, ”says the expert..

How to get magnesium from food " A completely healthy person can get the necessary dose of magnesium from food,” says Goloborodko..

The highest amount of magnesium is found in pumpkin seeds, bran, sesame seeds, almonds, cashews, buckwheat, beans, spinach, greens.

The nutritionist gives examples of products that contain a daily dose of magnesium:.

55 g pumpkin seeds;

1 st. flax or chia in 200 ml whole milk yogurt or almond yogurt;

90-100g almonds and generally just a generous serving of seeds and nuts every day;

a cup of sugar-free soy milk and 2 whole grain oatmeal seed cookies;

a normal serving of black beans seasoned with seeds;

2-3 baked potatoes with skins and dark leaf salad with pumpkin seeds;

flaxseed porridge with almond milk and black berries;

a portion of stewed spinach and baked sea fish;

4-5 squares of dark chocolate and 2 figs;

hummus and roasted vegetables.

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