MAGNESIUM

What is magnesium?

Magnesium is a mineral which plays a role in the shaping and molding of your bones and muscles. It's also involved with the well functioning of the muscles and with the transfer of nerve impulses. The good work of all kinds of enzymes (proteins involved in various bodily processes) is too ensure by magnesium.

It does not happen often that a deficit of this mineral arises. Yet it can happen when your kidneys or intestines are not working properly. Symptoms of a shortage in your system are overall fatigue and/or apathy, muscle cramps and in extreme cases sometimes cardiac arrhythmias.

With the long term use of magnesium supplement, together with eating a lot of this mineral, you can get complaints like diarrhea, but this rarely happens.

The recommended amount of magnesium is 300 milligrams per adult per day. The maximum amount of daily intake for this mineral is 1250 milligrams.

 

Where do I get magnesium from?

Magnesium can be found in all kinds of food:

- Pumpkin seeds [535 milligrams per 100 grams]

- Cacao [520 milligrams per 100 grams]

- Brazil nuts [410 milligrams per 100 grams]

- Sunflower seeds [390 milligrams per 100 grams]

- Sesame seeds [370 milligrams per 100 grams]

- Chia seeds [335 milligrams per 100 grams]

- Pine nuts [230 milligrams per 100 grams]

- Peanuts [210 milligrams per 100 grams]

- Quinoa [192 milligrams per 100 grams]

- Linseed [180 milligrams per 100 grams

- Walnuts [160 milligrams per 100 gram]

- Rice [160 milligrams per 100 grams]

- Pistachio nuts [158 milligrams per 100 grams]

- Buckwheat [150 milligrams per 100 grams]

 

Magnesium is necessary for a lot of crucial activities that take place in your body.

Your bones, your nerves, your enzymes, they need you to eat your minerals every day.

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