WHERE IS MAGNESIUM FOUND IN FOOD ?

                               

Food sources of magnesium

Magnesium is naturally available in plant and animal foods, and we mention the following:

1. Dark green leafy vegetables: for example, spinach, kale, chard, and collard greens, and they can be eaten crude or cooked, as they are plentiful in magnesium, nutrients, and different minerals, and have numerous medical advantages, and they are extremely low in calories, for instance One cup of crude kale contains 7 milligrams of magnesium, which is comparable to 1.7% of the everyday worth, while furnishing the body with just seven calories.
2. Nuts and seeds: for example, almonds, cashews, peanuts, and pumpkin seeds. For instance, broiled almonds contain 80 milligrams of magnesium in a measure of 28 grams, and this meets roughly 19% of the everyday measure of magnesium.
3. Free or low-fat milk: Yogurt is a decent wellspring of magnesium. As 170 milliliters of it give what might be compared to 28.9 milligrams of magnesium, which is identical to 7.6% of its everyday worth, as indicated by the US Branch of Farming.
4. Dark chocolate: A piece that weighs 28 grams contains 64 milligrams of magnesium, which meets 16% of the reference everyday measure of it. Also, dull chocolate gives many advantages since it contains iron, copper, manganese, prebiotic filaments, and cell reinforcements.
5. Legumes: Legumes are exceptionally nutritious plants, and models include: lentils, kidney beans, chickpeas, peas, and soybeans, as they are wealthy in magnesium; One cup of cooked dark beans gives 120 milligrams of magnesium, which is comparable to 30% of the day to day reference sum for it. Furthermore, vegetables contain numerous different supplements in high amounts. for example, potassium, iron, and protein; As it is a significant wellspring of it for vegans, as it is wealthy in fiber and low in the glycemic record.
6. Greasy fish: Fish are exceptionally nutritious food sources, particularly the greasy sorts of them. For example, salmon, mackerel, and halibut, as they contain a high level of magnesium; For instance, salmon gives 53 milligrams of magnesium in a piece of filet that weighs 178 grams, and this meets 13% of the reference day to day measure of it. Furthermore, fish contains protein, potassium, selenium, a gathering of vitamins B , and different components.

Magnesium functions in the body

• Maintaining a healthy heartbeat:  magnesium opposes the impact of calcium; Which invigorates muscle filaments to contract, which prompts constrictions of the heart muscle, while magnesium assists these cells with unwinding, and consequently the harmony among calcium and magnesium developments keeps a solid heartbeat.
• Assist with managing muscle constrictions: Magnesium assists with loosening up muscles, as we referenced prior. It goes about as a characteristic inhibitor of calcium, and magnesium contends with it for its protein restricting focuses. For example, troponin C and myosin, which prompts muscle unwinding, as opposed to withdrawal.
• Other functions: In the following points, we mention other functions of magnesium:

1. It is involved in the work of all enzyme systems responsible for energy transfer, of which magnesium is an essential part. 
2. Contributes to the proper growth of the body and maintaining bone health. 
3. It helps the nerves and other parts of the body function properly. 
4. Contributes to the function of the parathyroid gland, and the absorption of calcium.
5.  Supports a healthy immune system. Helps regulate blood sugar levels.

An overview of magnesium

Magnesium is one of the fundamental minerals that the body needs in huge amounts, as it is utilized in practically all tissues of the body, and in the nerves specifically. Like energy creation, the development of proteins, the event of muscle constrictions, and others, and it is additionally significant in keeping up with the strength of the heart and bones, and it ought to be noticed that the vast majority of the magnesium is tracked down during the bones and inside the phones, notwithstanding the blood, yet in a limited quantity generally, and to get magnesium, there are numerous food sources Which contain it normally, as it is added to some food items, and is accessible as food supplements.

Magnesium export in weed

1. Basil: Every 100 grams of dried basil contains 711 milligrams of magnesium, while every 100 grams of fresh basil contains 64 milligrams of it. 
2. Dill: Every 100 grams of dried dill contains 451 milligrams of magnesium, while every 100 grams of fresh dill contains 55 milligrams of it. 
3. Rosemary: Every 100 grams of dried rosemary contains 220 milligrams of magnesium, while every 100 grams of fresh rosemary contains 91 milligrams of it. 
4. Mint: Every 100 grams of dried mint contains 602 milligrams of magnesium, while every 100 grams of fresh mint contains 80 milligrams of it.
5.  Parsley: Every 100 grams of dried parsley contains 400 milligrams of magnesium. 
6. Sage: Every 100 grams of sage contains 428 milligrams of magnesium.

Symptoms of magnesium deficiency

Lack of magnesium in the body is uncommon, yet there are many practices that might add to causing a lack of magnesium. Like over the top drinking of liquor, stomach related issues, and taking numerous meds. Among the side effects that demonstrate an absence of magnesium in the body, we notice the accompanying:

• Anorexia. 
• Nausea and vomiting. 
• Feeling tired and general weakness. 
• Muscle spasm. 
• Numbness and tingling in the body.
• Arrhythmia. 
• Convulsive seizures.