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To avoid the deficiencies in magnesium, it is necessary to eat varied and balanced. What are the best sources in this trace element? What food to privilege? Our advice. How to make the full of magnesium? Follow the guide. Â ..Of the contributions in magnesium insufficient One finds magnesium in a lot of food, a balanced and sufficient food covers the daily needs theoretically. Yet the majority of the adults has some contributions in magnesium inferior to the recommendations. Worse, 25% of the women and 20% of the men endure deficiencies in magnesium (less 2/3 of the nutritional contributions counseled). Â ..The sources of magnesium The main sources of magnesium are the following: - The green vegetables;
- The complete cereals;
- The oleaginous fruits (walnut, hazelnuts, almonds.)
- The dry vegetables (white beans, lentils, split pea)
- The chocolate;
- Some mineral waters.
Avoid the snacking and decrease the refined products, privilege the complete cereals and the green vegetables, and you will avoid the deficiencies in magnesium! Contents in magnesium of some portions of food (in mg)                Two slices of complete bread (40g)         32                A portion of complete rice cooks (125g)    54               A portion of lentils (200g)                        64               A plate of spinach (200g)                         92               A banana                                               45               5 to 6 prunes (50g)                                20               A handful of almonds (30-40g)                  90              A rod of black chocolate (30g)                    34              Contrex (liter)                                          86              Badoit, Arvie, Quezac (liter)                    85 to 95                                                                                                2008-12-18
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