Magnesium is essential not to be tired. He also participates in the regulation of the nervous system and the solidity of the bones.
Are you tired right now? Has hard to get up? Maybe you lack magnesium? The woman needs about 300 mg of magnesium per day and the man 380 mg. To cover your needs, you have to choose the right foods.
70% dark chocolate
Cocoa is one of the best known foods for its wealth of magnesium. It is for this reason that dark chocolate has a nutritional interest. “”We often talk about chocolate, but it is really cocoa that contains magnesium: count 120 milligrams per 100 grams of cocoa. Chocolate owes at least 70 % cocoa to bring real interest“, wishes to specify Florence Foucaut, dietician-nutritionist and member of the AFDN. 2 squares of chocolate 70% cocoa bring about 24 mg of magnesium. On the other hand, white chocolate and milk chocolate bring very little magnesium and are to be consumed for gluttony.
Banana: the fruit richest in magnesium
Banana is the richest fruit in magnesium, containing approximately 28 mg per 100 grams, or about 45 milligrams for a fruit. The dried banana is even richer in magnesium than fresh bananas, which makes it for example an ideal anti-fatigue snack.
Chickpeas rich in magnesium and protein
In addition to the legumes reduced in flour, they are just as excellent for health to taste in their natural form. “”Count about 44 mg of magnesium per 100 g for cooked chickpeas and 31 mg per 100 g for cooked lenses. Legumes are sources of vegetable proteins, fibers and iron. They therefore have an interest from a nutritional point of view“, Argue Florence Foucaut.
The wheat germ: 1 to 2 tablespoons are enough
The wheat germ is also very rich in magnesium: it contains approximately 250 mg per 100 grams. In practice, we consume between a spoon and two tablespoons, which is about 35 mg of magnesium. For example, you can sprinkle it in a yogurt, a composed salad or a fruit salad. Better to buy it dry in organic grocery store.
Sprising pine nuts to avoid deficiencies
The seeds are good sources of magnesium. Pin gables contain around 250 mg per 100 g, or 31 mg for 15g, the equivalent of 3 teaspoons (the portion recommended per day).
Flour: the more complete it is, the better
“”The more we have a high t -t flour, the more it is rich in minerals, unlike white flour, which is almost completely devoid of it. A complete t110 flour for example contains 73 mg per 100 g“, Explains our interlocutor. Also think of legume flour, recalls our expert, like the flour of chickpeas or lenses, which contain 66 mg in the 100 g, and which have the advantage of being gluten -free.
Seafood, especially beefs are rich in magnesium
Molluscs and seafood are among the foods rich in magnesium. Those who contain the most are the Bigorneaux: 400 mg per 100 g. Oysters are also interesting: 82 mg per 100 g.
