For example, sunflower seeds are particularly high in magnesium, with 100 grams containing the recommended daily dose of 300 to 400 mg.
The cashew nuts are about 270 mg per 100 grams and contain a lot of magnesium. “Especially high in cereals, nuts, beans, fruits and vegetables (e.g. spinachkale and broccoli. Mineral water is also a source of magnesium. “Lao said.
However, it is important to note that many vegetables, fruits and seeds lose most of their magnesium when cooked or peeled off, as valuable minerals are usually found in or near the skin. For example, whole grain “brown” rice contains about 160 mg of magnesium, while hull or “white” rice is hardly anything.
Get magnesium through diet
what to do? The most important thing is: eat a healthy diet, a diverse and balanced diet, and have plenty of fiber. This usually provides the body with the daily doses it needs and prevents magnesium deficiency.
Rauh also recommends practicing a healthy lifestyle: “If you want to do something for your health, you should exercise, eat regularly, and have a rich diet with nuts and fruits.” She advises not to simply take magnesium supplements to make up for the “careless lifestyle.” She believes that you should discuss long-term use of magnesium supplements with your doctor.
Take magnesium throughout the day
Anyone taking magnesium tonic Do not take more than 250 mg per day, ideally, intakes should be more than two to three doses throughout the day. Magnesium supplements should also be taken with regular exercise and a balanced diet.
But what about other popular magnesium products? To some extent, Lai criticized these criticisms, especially Magnesium oil: “There is no evidence-based study that proves that magnesium can be absorbed through the skin.”
Of course, some people swear Foot bath or spray As a guard against magnesium deficiency. But does magnesium actually end up in the body? It is hard to say with certainty: “The effectiveness of a product depends on many factors, but it is still unclear how well these products work,” Rauh stressed.
If you prefer magnesium oils, bath products and sprays, keep using them – it may not hurt. Remember that there is not much science to prove its benefits, so it is best to follow the tried and tested basics of a healthy diet, enough sleep and enough exercise to cover all the basics.
