Magnesium is important for your heart, the immune system and muscles. Thanks to this mineral, they can function properly. Despite it is very important to us, many people don't satisfy their daily intake of magnesium. For example, in the US, 50% of people don’t consume enough Mg. There is a difference between magnesium deficiency and inadequate intake. Vomiting, nausea, loss of appetite and some of the symptoms of magnesium deficiency. People with high blood pressure, type 2 diabetes and those who are taking medications for osteoporosis and heartburn are at higher risk of having mg deficiency.
Only 1% of your magnesium is in your blood. 60% is in your bones and the rest is in your tissues. In order to satisfy your need for magnesium, men should take 400 mg every day, while women need a bit less, 310 mg. After the age 30, you must increase it to 420 mg for men and 320 mg for women. In order to satisfy your need for this mineral, you should avoid supplements (unless a doctor tells you to take them) and eat food that is rich with magnesium.
One of the best sources of magnesium is almonds. In a ¼ cup, they contain 105 mg of the aforementioned mineral. Also, almonds are rich in vitamin E, omega-3 fatty acids and proteins. Sesame seeds contain 101 mg of mg in one ounce roasted. You can sprinkle them into a stir-fry or mix them with granola. Sunflower seeds contain 128 mg in a ¼ cup. The best way to eat them is to buy raw sunflower seeds and roast them yourself. Bananas are also very good. One medium sized banana contains 33 mg of magnesium.