Magnesium in food: How to balance magnesium deficiency easily during eating

Magnesium is one of the essential minerals, which means that our body needs this substance to live, but can not make it by itself. If magnesium is not added to the body, it can lead to disturbances of important body functions. Magnesium 

is particularly responsible for muscle building, bone structure and for our teeth. Also the metabolism is influenced by the magnesium content of the body. They can roughly assume that 60 percent of magnesium is in the bones and 30 percent in the muscles. If a magnesium deficiency occurs, you will feel health changes, but more about that later. What is the daily requirement for 

magnesium? In the day a healthy woman needs about 300 mg of magnesium, for an adult man 350 - 400 mg is recommended. In children and adolescents, one expects even more, namely up to 400 mg a day, since these have a higher magnesium requirement during the growth phase 

 ➥ Magnesium in pregnancy Pregnant women are to be treated separately in terms of magnesium requirements. With the growth phase of the baby increases the magnesium requirement. Regular medical checks are therefore to be 

performed in any case. If magnesium deficiency occurs during pregnancy, it can not only lead to nausea and high blood pressure, but can also trigger premature labor. More information about this at rund-ums-baby.de

Symptoms for Magnesium Mangele Before we proceed on the basis of which foods are the best magnesium supplier, the lack of magnesium has to be considered. Many people do not even know that there is a deficit because they do not properly map the symptoms. The most common signs of magnesium 

deficiency are: The most common signs of magnesium deficiency: Calf cramps (mainly at night) Cold hands / feet palpitations fatigue nervousness insomnia a

 headache nausea Slight irritability giddiness Lack of concentration depressions If the magnesium deficiency is not detected, secondary diseases can occur. It is therefore always important to find the trigger for the magnesium deficiency

Why foods are the best magnesium supplier Magnesium must not be added to the body in a balanced diet. However, there are exceptions, such as for example, performance athletes or pregnant women, who depend on the mineral in tablet form (see best-selling products at Amazon). For all other persons, the daily diet supplies the daily requirement of magnesium, if one knows in which food it is contained. ➡ Nuts and almonds Nuts are quite rich in fat, but they also provide plenty of vitamins and minerals. Magnesium is particularly rich in 

cashews (270 mg / 100 g), followed by peanuts (168 mg / 100 g) and hazelnuts (156 mg / 100 g). Nevertheless, one should keep consumption when it is a matter of real calorie bombs. Almonds also provide 170 mg per 100 g of 

sufficient magnesium, which can easily be taken with a delicious Sunday cake.