The body needs magnesium
It has a positive effect on the cardiovascular system, regulates blood pressure, helps prevent heart disease, arrhythmias and heart attacks. It is essential for the formation of bones, cartilage, teeth, while protecting tooth enamel and increasing resistance to tooth decay. It supports the activity of the intestines and gallbladder, together with lecithin and vitamin B6 it regulates cholesterol levels. It supports the activity of the bladder and prevents the deposition of calcium in the kidneys and the formation of kidney stones. It regulates the function of the thyroid gland, the lack of magnesium in the diet is reflected in its reduced activity. Allergy sufferers help with hypersensitivity to allergens.
Recommended daily dose
Daily magnesium intake depends on age, gender, health or lifestyle. The recommended doses are therefore only indicative and in practice may vary according to the specific situation. The daily intake of magnesium should be approximately 300 to 320 mg in women, while even more in pregnant or breastfeeding women. Approximately 400 to 420 mg in men
Sources of magnesium in food
Foods of plant and animal origin are a natural source of magnesium for the human body. From plant sources it is found mainly in green leafy vegetables, such as spinach, broccoli. Similarly, legumes such as peas, beans, lentils, soybeans are the optimal source of Mg. For example, magnesium is high in sesame, pumpkin, sunflower seeds, wheat germ, oatmeal, rice and nuts. Magnesium is also found in fruits such as bananas, blackberries, raspberries. Of foodstuffs of animal origin, magnesium can be found mainly in fish meat, but also in poultry meat, meat, dairy products and eggs
Mineral waters
Some mineral waters are also rich in magnesium. While we eat 30 – 40% of magnesium from the diet, we take up to about 60% of mineral water. Mineral waters such as Gemerka, Ľubovnianka magnéziová, Magnézia etc. with a higher content of magnesium ions are its natural and easily accessible source. The increased magnesium content of these mineral waters makes them particularly suitable, especially for people with diabetes or complications of diabetes.
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