THE ESSENTIAL
- Tofu contains 134 mg of magnesium per 100g.
- Sardines are one of the richest foods in magnesium, with 467mg per 100g.
380 mg/day for men and 300 mg/day for women, this is the satisfactory intake of magnesium needed per day from the age of 18, according to theNational Agency for Food, Environmental and Occupational Health Safety (Considered).
The consequences of a deficit
Magnesium is very important for our body. According ANSESthis mineral “is involved in many metabolic pathways and physiological functions (…). A deficiency can have many pathological consequences such as gastrointestinal and renal disorders. A deficiency can lead to hypocalcemia and hypokalemia with cardiac and neurological symptoms”.
How to spot a deficiency?
According this study, 77% of women and 72% of men had a magnesium intake lower than ANSES’s recommendations. But how do you know if you are lacking in magnesium?
Symptoms
Several symptoms may indicate this: trembling eyelid, recurrent fatigue, irritability, sleep disturbances, palpitations, muscle cramps, migraines, tingling in certain limbs or even bloating. If you experience any of these signs in the medium or long term, you should talk to your general practitioner.
Magnesium cures
He can then prescribe a magnesium cure, via medication to take for several weeks. But it is also possible to act upstream to avoid being deficient, in particular through food because certain foods are very rich in magnesium.
Cocoa and chocolate
The greediest will be delighted: chocolate contains a lot of magnesium: 206mg per 100g. This is also the case for unsweetened cocoa powder, which is very rich in magnesium, i.e. 376mg per 100g. Finally, always on the sweet side, do not hesitate to eat almonds to increase your magnesium level.
salty foods
As far as salty foods are concerned, sardines, sesame seeds, pine nuts, certain cheeses, but also cereal bread or tofu will help you maintain a good level of magnesium. The ideal is therefore to integrate them into your daily diet.
Finally, some mineral waters are very high in magnesium. Drinking a liter and a half to two liters a day will allow you to cover a good part of your daily needs… And thus avoid deficiencies!
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