2024-07-18 08:48:00
What to eat for magnesium: it will be useful to include dried fruits, apricots, peaches and other foods in your diet
Il magnesium it is a very important part of our body and in summer it is easy to become deficient, especially for women. “The heat promotes a lot of sweating, which causes mineral loss especially on the hottest days and during physical activity,” explains the psychologist. Valentina Galiazzospecialist in clinical biochemistry, at lacucinaitaliana.it.
According to theUniversity of Health the right intake of magnesium in between 250 and 450 mg per day. Deficiency symptoms of this mineral are fatigue, weakness, irritability and difficulty sleeping. In some cases it also leads to tingling, muscle contractions and cramps. The best way to get large amounts of magnesium it is through food.
Among the rich foods magnesium we have those dry fruits, oil seeds e cerealespecially integrals. A dietitian, for example, recommends choosing breakfast as well soy milk with animal grains and replace refined grains with whole grains. Another source of magnesium is fresh fruits such as apricots, peaches e black grapesto be combined with almonds e pumpkin, flax or sunflower seeds.
“For lunch and dinner, yes to various – explain expert – like those Termthem CarrotThem money and the Swiss chard to associate with Turkey meat or a legumes (bean, lentil, bean, bean); ok again from fish is associated with the same diet with whole grains such as rice or from pseudocereals in grain for example quinoacontribute significantly to reach the daily requirement of this mineral, which is easily in the summer excreted with sweat”.
In terms of seasoning, the lemon juice and mint while dessert they are recommended dried figs and a small square of at least 75% dark chocolate. Obviously, the right intervention cannot be missed water everyday.
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