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What does magnesium contain? A top 10!

  1. In the category â € forgotten mineralsâ € ™ magnesium is an important case. This substance is essential for the functioning of your body, but many people have no idea what it does! As a result, many people unconsciously run around with a magnesium deficiency.

  2. Magnesium is an important case in the category â € forgotten mineralsâ € ™. This substance is essential for the functioning of your body, but many people have no idea what it does! As a result, many people unconsciously run around with a magnesium deficiency.

  1. Yet that is not necessary for anything. If you know a little bit of what to look for, it is not that difficult to get enough of it. But how much do you need? And what does magnesium contain? You can read it all in this blog!

  2. Yet that is not necessary. If you know a little bit of what to look for, it is not that difficult to get enough of it. But how much do you need? And what does magnesium contain? You can read it all in this blog!

Why is magnesium important?

  1. Everyone knows roughly what they do for some minerals, such as calcium and iron. This does not apply to magnesium. And that while it still plays a very important role in your body! We list some of the most important features below.

  1. If you exercise intensively, sufficient magnesium is essential. The mineral is in fact closely involved in both your muscle building and your energy metabolism. The mineral therefore also ensures that you have the strength to train and that your muscles function optimally.

  2. If you exercise intensively, sufficient magnesium is essential. The mineral is closely involved in both your muscle building and your energy metabolism. The mineral therefore helps to ensure that you have the strength to train, and that your muscles function optimally.

  1. It also contributes to the transmission of nerve impulses. Your entire nervous system will therefore remain sharper. And last but not least: it helps your muscles to relax and prevents muscle cramps.

  1. A nickname for magnesium is the â € antistress mineralâ € ™. This has two reasons. For starters, the mineral can reduce physical stress. As mentioned, it helps your muscles and blood vessels to relax and has an overall calming effect.

  1. But unfortunately there is a catch. Especially when you are stressed, your body excretes extra magnesium through your urine. In busy periods it is therefore advisable to choose extra magnesium-rich food.

  2. But unfortunately there is a catch. Especially when you are stressed, your body excretes extra magnesium through your urine. In busy periods, it is therefore advisable to choose extra magnesium-rich food.

  1. Finally, magnesium is an 'auxiliary' for over 300 enzymes that work in your body! This includes substances that play a role in your digestion, the building of muscles and bones and the production of hormones.

  1. It also ensures that other vitamins and minerals are better absorbed. In fact, vitamins B1 and B6, which play an important role in the digestion of carbohydrates and proteins, don't work at all without enough magnesium.

How much magnesium do you need?

  1. But what is enough magnesium? The standard recommended amount per day is around 300 milligrams. There are, however, various circumstances in which it is better to sit a little higher!

  2. But what is enough magnesium? The standard recommended amount per day is around 300 milligrams. There are, however, different circumstances in which it is better to sit a little higher!

  1. For starters, pregnant and breastfeeding women need more. Even in stressful periods, extra magnesium is not a luxury! Finally, substances such as caffeine, alcohol and too much salt all cause extra magnesium excretion. If you use a lot of it, you need more of it.

Magnesium deficiency symptoms

  1. What happens if you don't reach that recommended amount for a long time? The first symptoms of a magnesium deficiency are stiff muscles and muscle cramps. Also anxiety and nervousness, poor resistance, headaches, stress and concentration problems can arise when you get too little magnesium.

  2. What happens if you don't reach that recommended amount for a long time? The first symptoms of a magnesium deficiency are stiff muscles and muscle cramps. Also fear and nervousness, poor resistance, headaches, stress and concentration problems can arise when you get too little magnesium.

  1. And are you extremely tired, for no explanation? Then the cause may also be a magnesium deficiency. Magnesium helps to release energy from other foods. And when you fall asleep, do you ever wake up with the feeling that you are falling? This is also a common phenomenon in the event of a shortage.

  1. Other symptoms of a magnesium deficiency are:

Magnesium-rich food top 10

  1. Although a deficiency can have all kinds of causes, it is usually simply due to your diet. After all, when you don't get enough magnesium-rich food, your body doesn't have the resources to use it properly! The question now is of course: what does magnesium contain?

  2. Although a shortage can have all kinds of causes, it is usually simply due to your diet. After all, when you don't get enough magnesium-rich food, your body doesn't have the resources to use it properly! The question now is of course: what does magnesium contain?

  1. To keep things clear, we have compiled a top 10 with foods rich in this mineral:

  1. Of course we mainly know spinach as an iron bomb, but it is also full of all kinds of other minerals. Magnesium is one of them: 100 grams of spinach, both raw and cooked, contains a whopping 79 mg va! Other green leafy vegetables also contain a lot of magnesium; think, for example, of beet lettuce or kale.

  1. Whether you choose almonds, Brazil nuts, cashews or walnuts, they are all packed with magnesium. In addition, they naturally also contain countless other useful substances and contain healthy fats. The nice thing about nuts is that you can vary endlessly with them; incorporate them into your salad or quark or simply eat them straight as a healthy snack!

  1. A word of caution: Brazil nuts, in particular, are extremely rich in magnesium, at 410 mg per 100 grams. That seems ideal, but too much is not healthy either! So don't eat a handful of Brazil nuts every day, because that will really lead to a surplus…

  1. Lentils and chickpeas in particular are packed with magnesium, at about 110 mg per 100 grams. However, most bean types are also suitable for someone who wants to get an extra amount of this mineral. Another advantage of legumes is that they are full of proteins and slow carbohydrates, which means they also fit very well in an athlete's diet!

  1. Who says chocolate is bad? Well, it shouldn't contain too much sugar, of course, but raw cocoa is a source of important nutrients. It contains countless vitamins and minerals, including an awful lot of magnesium â € “about 45 mg per tablespoon of cocoa. Bring on that dark chocolate, in short!

  1. More and more people are avoiding rice because it simply falls into the category of carbohydrates â € “but that is certainly not always right, especially if you take the healthier whole grain variety. This is an ideal source of all kinds of nutrients that your body desperately needs, including about 40 mg magnesium per 100 grams of cooked brown rice.

  1. Avocado has long been known as a 'superfood', partly because of the healthy fats and the countless vitamins it contains. Now you can add magnesium to that list! Whether you're making guacamole or throwing an avocado through a green smoothie; you get about 50 mg per avocado with it.

  1. Bananas are a real friend to everyone thanks to their sweet taste, and it's a good thing that they also have the necessary health benefits to offer! They contain a lot of magnesium. You can benefit from this, for example, by processing them in a green smoothie or eating them as a quick snack in between.

  1. Seaweed has grown in popularity in recent years, and with good reason. Most types of seaweed contain significant amounts of magnesium. Seaweed contains hardly any calories, but provides many different good types of substances for your body, such as potassium, phosphorus, iodine, iron and calcium. Great to put on the menu, so.

  1. Fish is of course a great source of fats and proteins, but did you know that it also contains a lot of magnesium? Pollock, wild salmon and mackerel, among others, are real toppers in this category. Stew or grill the fish to retain as much nutrients as possible. For a little extra flavor, you can drizzle lemon juice on top.

  1. This traditional Dutch vegetable contains about 20 mg of magnesium for every 100 grams of vegetables, in addition to countless other minerals and of course substantial amounts of vitamins. Make sure you don't overcook the broccoli, otherwise nutrients will be lost unnecessarily. Steaming is a better alternative!



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