Magnesium in fruits and vegetables - importance

Posted on August 27, 2013 by john in Benefits of fruit

Magnesium is the fifth most abundant element and therefore one of the most important in our body and is said to meet more than 300 functions.
daily intake of magnesium should be between 300 and 350 mg. / day for men, 280 mg / day for women and between 320-350 mg / day for pregnant
half of the magnesium we consume is deposited in the bones and is what helps to fix calcium in bones and teeth.
Magnesium is important for our body because
Stabilizes the intestinal flora.
Activates B vitamins
Avoid digestive disorders and infections
Promotes sleep and relaxation
Involved in all biological processes, such as energy production from sugar and manufacture of genetic material.
Important to maintain muscle tone and blood vessels.
Keeps the energy balance in neurons and acts on nerve transmission, maintaining the nervous system in perfect health.
magnesium helps reduce stress and irritability
magnesium is a mild laxative and antacid.
Decreasing premenstrual pain.
It protects us from cardiovascular diseases.
This mineral helps transmit nerve impulses efficiently.
Help regulate calcium entry and exit cells of blood vessels, magnesium maintains the blood pressure in order.
It also helps prevent the formation of clots in blood vessels, which reduces the risk of stroke and heart attacks.
The magnesium in fruits and vegetables
The main plant foods rich in magnesium are wheat, oats, barley.
the second place is wild edible plant called purslane, you can prepare it in a variety of dishes, including salads, tacos, stews, etc.. Other vegetables or vegetables best known and also rich in magnesium are:
Spinach, artichoke, parsley, dandelion, chicory, watercress, brussel sprouts, pumpkin, onion, eggplant, carrot, cauliflower, celery, tomato pepper
and within the fruit we apricot, dates, figs, kiwi, banana, pineapple, papaya, watermelon, cherries.

Magnesium in fruits and vegetables - importance

Purslane Salad
Signs that indicate magnesium deficiency:
Hypertension
Gastrointestinal disorders such as diarrhea, vomiting, nausea
Menstrual disorders
Muscle weakness, cramps, spasms, tremors, lack of coordination and tingling)
fatigue, drowsiness, convulsions, depression, fatigue,
Deterioration of intellectual ability (confusion, disorientation, behavioral changes, etc..), Constipation
It also increases the risk of cardiovascular events