“”Magnesium is one of the minerals essential to our body because “it is important for a lot of enzymatic reactions in our body” First explains the dietician Alexandra Retion. It is therefore essential not to miss it. Here’s how to go about everyday foods.
Magnesium benefits on body and mind
If magnesium is so precious, it is because it acts in depth on major functions of our body. “”It is notably linked to stress management, the regulation of our nervous system, to our muscle functioning“Specifies Alexandra Retion. It also helps to prevent cramps, promotes good concentration,” supports the heart rate, and improves the quality of sleep.
On the metabolism side, it is involved in the production of energy at the cellular level. It could even help better stabilize blood sugar, making it an ally for people pride in cravings or soft blows.
The best natural sources of magnesium
If you fear the deficiencies, good news: it is possible to reach your daily needs without necessarily going through the supplements. Indeed, magnesium is present in accessible and easy -to -integrate foods.
“Dark chocolate is an excellent source, but it must be more than 70 %. The higher the cocoa, the more the chocolate is rich in magnesium” underlines the dietician. But it is not the only one. Here are the best options to put on your plates:
- Dark green vegetables (like spinach), preferably cooked for better assimilation;
- THE almonds : a handle is enough to cover a beautiful part of the needs;
- The squash seeds are also very concentrated in magnesium
- And all legumes: lentils, chickpeas, red beans …
In addition, for those who need a little boost on the hydration side, certain mineral waters like Hépar or Rozana are also rich in magnesium. They are also useful for improving intestinal transit in case of constipation.
Coffee, alcohol, calcium: invisible enemies of magnesium
But beware: Eating well is not always enough. Some everyday reflexes can greatly reduce the absorption of magnesium without realizing it.
“”When you drink a lot of coffee or alcohol, it slows the absorption of magnesium “ warns Alexandra Retion. Another trap: excess dairy or calcium products. “Excess calcium can also reduce the absorption of magnesium“She explains.
As for food supplements, they are not always necessary, but can prove useful punctually. The dietician recalls that it is better to choose it with vitamin B6, “Simply because the presence of vitamin B6 promotes the absorption of magnesium “.