- alimony rich in magnesium, like legumes and whole grains, are useful for bone mineralization process and development of the skeletal system. Let's find out better.
> Main foods rich in magnesium
> Daily requirement
> A recipe rich in magnesium
Properties of magnesium
Magnesium is an important mineral for the health of the body and is found deposited in cells, tissues and organs. Its daily introduction through food is the same, especially if you want to avoid deficiencies, as the magnesium that the body lacks would be taken from the bones and liver.
There are many reasons that make magnesium an indispensable mineral for health: first of all it is essential for the process of bone mineralization and skeletal development; in addition to it helps to relax muscle cells, especially the heart, preventing what are the various heart ailments. Magnesium is also crucial in the metabolism of lipids and proteins, in the construction of DNA and in the production of cellular energy. People who eat a lot of magnesium-rich foods have also been found to have a lower risk of having a stroke.
The foods that contain greater quantities of magnesium are those of vegetable origin, but also nuts and, as we will see better later, legumes and others.
Main foods rich in magnesium
Magnesium is a mineral present in various foods, especially of plant origin, here are which ones.
Green leafy vegetables
They are mainly chard and spinach to contain magnesium: they contain about 80mg per 100 grams of product. To make the most of their nutritional properties, it would be better to consume them raw, even in centrifuges and smoothies. Even cooked they remain excellent sources.
Dried Fruit
The fruit richest in magnesium of all are walnuts, which contain 290mg of magnesium approximately per 100 grams of product. Followed by almonds, cashews, pistachios and hazelnuts. It is important to know that 10 almonds a day are enough to strengthen the body and prevent osteoporosis.
Legumes
Among the legumes, the richest in magnesium are lentils, peas and beans which contain approximately 40mg per 100 grams. Ideal to consume them several times a week, in the form of soups, side dishes, vegetable meatballs.
Whole grains
To get a good daily dose of magnesium, it is important to stock up on wholemeal rice and bran and wholemeal bread. Brown rice, for example, contains 43mg of magnesium per 100 grams of product. It therefore becomes excellent when combined with legumes and green leafy vegetables.
Bitter chocolate and cocoa
Bitter or dark chocolate is really a precious source of magnesium, just think that it contains almost 300 mg per 100 grams. A little more bitter cocoa powder.
Pumpkin and sunflower seeds
Pumpkin seeds contain about 262mg of magnesium per 100 grams, while sunflower seeds just over 300. They are excellent both in salads and in bread dough, but also in smoothies, as a delicious and nutritious vegetable pate.
fresh fruit
Avocado, bananas, dried figs, kiwano are excellent sources of magnesium. Avocado contains almost 30mg per 100 grams of product like bananas, while dried figs about 17mg per 100 grams. 40 mg contains kiwano, also known as horned melon, a curious African fruit.
Learn about the symptoms, causes and remedies of magnesium deficiency
Daily requirement
The recommended daily allowance of magnesium is around for an adult 300 to 500 milligramsThis quantity increases with pregnancy, sport and in particular cases of deficiency from this mineral; on the other hand, it decreases at an early age, reaching a minimum need of 30 mg of magnesium per day in infants, about 200 mg in children and 300 in boys.
Recipe rich in magnesium
Wholemeal black rice with cannellini beans and spinach cream. A rich, colorful and tasty risotto.
For each person, measure a couple of handfuls of rice, fry it in a little oil and finely chopped shallot, add boiling vegetable broth and cook. Towards the end of cooking, add a couple of tablespoons per person of previously boiled cannellini beans, turn off the heat and stir in a little oil and cheese. Separately, prepare the spinach sauce: wash, dry and boil a couple of handfuls of fresh spinach, then put them in the blender with a couple of flakes of parmesan, a tablespoon of extra virgin olive oil, a little parsley, salt, pepper and a half. clove of garlic. Work until a homogeneous sauce is formed, on which you will lay your risotto.
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