John Myers
The human body cannot produce magnesium itself. So we have to get it from food. A magnesium deficiency can be prevented by eating a balanced diet. The mineral is mainly found in whole grain products, legumes, and nuts.
Adult women need 300 milligrams of magnesium per day, and men 350 milligrams. The daily magnesium requirement is slightly higher for pregnant and breastfeeding women, active athletes, and young people.
Magnesium is mainly found in plant products. Good suppliers of the mineral include bran, rolled oats, millet, sunflower seeds, sesame seeds, walnuts, peanuts, cashews, hazelnuts, pumpkin seeds, soybeans, and most whole grain products.
The following foods also contain magnesium: most meat and fish, cheese, spinach, kohlrabi, chard, garlic, canned green beans, prickly pears, bananas, dates, and many fresh herbs.
In order to prevent a magnesium deficiency, such foods should be included in a balanced diet in sufficient quantities. In addition, the magnesium balance can also be influenced by drinking: Depending on the type, mineral water contains larger amounts of magnesium. Take a close look at the ingredients, because the content varies greatly between the different types of water. Some mineral waters have a relatively high magnesium content of 80 to 100 milligrams per liter. In this way, up to a third of the daily requirement can be covered with just one bottle.
Magnesium is one of the minerals that are essential for various bodily functions. These include the transmission of stimuli from the nerves to the muscles, bone mineralization, and various metabolic processes. An undersupply can become noticeable through deficiency symptoms such as numbness, muscle cramps, reduced performance, and circulatory problems. If you suspect that you are suffering from a magnesium deficiency, do not just rely on magnesium-rich food, but also consult a doctor.
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