For example, sunflower seeds are particularly high in magnesium, which contains a recommended daily dose of 100 grams 300 to 400 mg.
Cashew nuts, which contain about 270 mg per 100 grams, also contain too much magnesium. “The material is especially more in grains, nuts, pulses, fruits and vegetables spinachKel, and Broccoli. Mineral water is also a source of magnesium, ”says Rau.
However, it is important to note that many vegetables, fruits and seeds lose their magnesium content when cooked or peelled because valuable minerals are often found inside or near the skin. For example, the whole grain “brown” rice contains about 160 mg magnesium, while hulls or “white” rice contains almost no one.
Get magnesium through diet
What to do? Most importantly: Eat a healthy, varied and balanced diet with enough fibers. This will usually provide the body the required daily dose and prevent a magnesium deficiency.
Rau recommends practicing a healthy lifestyle, also: “If you want to do something for your health, you should exercise, take time to eat regularly, and enrich your diet with nuts and fruits.” She only advises to take magnesium supplements to compensate for the “careless lifestyle”. In his opinion, long -term use of magnesium supplements should be discussed with your doctor.
Take the whole day
Anyone who takes magnesium Supplies No more than 250 mg per day should be taken, and ideally should be consumed more than two to three doses throughout the day. Magnesium supplements should also be taken with regular exercise and balanced diet.
But what about other popular magnesium products? Rauh is somewhat important to those people, especially Magnesium oil: “There are no evidence-based studies that prove that magnesium can be absorbed through the skin,” she says.
Of course, some people swear Foot bath or spray As a guard against magnesium deficiency. But does a magnesium actually end in the body? It is difficult to say: “The effectiveness of a product depends on many factors and it is still not clear how well these products work,” Rauh insisted.
If you prefer magnesium oil, bath products, and sprays, go ahead and use them – it probably does not hurt. Just remember, there is not much scientific evidence of their benefits, so it is best to try a healthy diet, adequate sleep and adequate exercise to cover all your bases and to follow true welfare bases.
