The Whole Truth About Magnesium: What Is It For And How To Get It

Dean Rouseberg Author: Dean Rouseberg Time for reading: ~3 minutes Last Updated: August 08, 2022
The Whole Truth About Magnesium: What Is It For And How To Get It

The importance of magnesium for the human body is so great that the listing will take a lot of time.

The importance of magnesium for the human body is so great that the listing will take a lot of time. Doctors and biologists say that without it, it is impossible to carry out more than 350 biochemical reactions that ensure the work of all organs, and also affect such processes:

protection against infections; blood clotting; proper functioning of the circulatory and central nervous system; good absorption of insulin; lowering cholesterol.

 

And this is just a small list of the "merits" of magnesium. If you experience constant fatigue, frequent insomnia, dull hair, brittle nails, dry skin - this is a sign of a lack of magnesium. And as a result - malnutrition of cells with fats, proteins and carbohydrates.

Therefore, for the normal functioning of all organs, certain norms of its consumption are necessary. They differ for different age groups, but on average for adults, the norm is 300-400 mg of magnesium per day. 

What foods to look for magnesium?

Of course, you can buy the necessary drugs at the pharmacy. But magnesium must be ingested with food. And boast of its high content can: 

fish: halibut, chinook; cereals: buckwheat, wheat and oat bran; nuts: cashews, pine nuts, almonds, hazelnuts, cocoa powder; seeds: pumpkin, sunflower, sesame; legumes: beans, chickpeas, mung beans, soybeans, lentils; fruits and vegetables: watermelon, banana, avocado, broccoli, cabbage.

halibut with sauce

 

Halibut is not only tasty, but also the leader in terms of magnesium content in fish.

Ingredients:

halibut fillet - 3 pcs.; mango - 1 pc.; onion - 1 pc.; garlic - 1 tooth; orange - 1 pc.; vegetable oil - 2 tbsp. l.; dill (parsley) to taste; ginger, spices, salt to taste.

Rinse the fillets and pat dry with paper towels. On a hot grill, salt, fry until golden brown. Peel ginger, mango and vegetables. Cut into large pieces and fry in a pan with oil, adding spices. Then transfer to a blender bowl and beat until the consistency of liquid sour cream, adding chopped greens. Transfer the fish to a plate and pour over the sauce.

White bean ragout

 

Ingredients:

canned beans - 450 g; vegetable broth - 350 ml; onion - 1 pc.; cherry tomatoes - 500 g; garlic - 2-3 cloves; tomato paste - 1.5 tsp; olive oil - 50 ml; balsamic vinegar - 1 1/2 tsp; basil and mint leaves to taste; salt and pepper to taste.

Peel the onion, chop and fry until soft, add the chopped garlic, then the tomatoes cut in halves. Simmer for 1-2 minutes, add vinegar, broth, tomato paste and beans. Simmer for another 3-5 minutes, add chopped greens, mix and the dish is ready.

Chicken gravy with cashews

 

An unusual, tasty and healthy dish (thanks to cashew nuts), which is suitable for any side dish.

Ingredients:

chicken thighs - 6 pcs. or two breasts, fillet; Bulgarian pepper - 1 pc.; ginger and dried garlic - 1 tbsp. l.; soy sauce - 1/4 cup; broth or water - 1/3 cup; vinegar and sugar - 1 tbsp. l.; vegetable oil - 3 tbsp. l.; sesame oil - 1 tbsp. l.; green onion - a bunch.

Fry the chicken pieces in a skillet in oil over medium-high heat until they change color and are golden brown. Pepper, garlic, ginger, peel and chop. Add to chicken and simmer for a couple of minutes, then add soy sauce, vinegar, water or broth. Season with sugar and sesame oil. When the meat is fried, add cashew nuts to the pan and simmer for another 10 minutes. At the end of cooking, add chopped green onions.

Steamed banana pudding

 

Among fruits, bananas are distinguished not only by their high magnesium content (after watermelon), but also by year-round availability.

You will need:

banana - 3 pcs.; semolina - 100 g; milk - 200 ml; egg.

Pour milk into a bowl, beat in an egg, add semolina and beat with a blender. Peel the bananas and chop roughly, but not coarsely. Put in a glass or ceramic form, pour over the mixture and place in a double boiler. Cook 35-40 minutes. Cool and serve. 

Cocoa with oatmeal flakes

 

Cocoa powder and oatmeal are in the top five for magnesium content. Their combination is not only useful, but also an unusual interpretation of the classic recipe.

Ingredients:

cocoa powder - 50 g; oatmeal - 30 g; milk - 350 ml; sugar - 50 g; cinnamon - 1 tsp; water - 100 ml.

Boil the flakes in 100 ml of boiling water. Add sugar, cinnamon to the milk, heat over low heat and pour in the brewed flakes. Cook for 5 minutes, and then add cocoa, mix, let it brew and beat.

About | Privacy | Marketing | Cookies | Contact us

All rights reserved © ThisNutrition 2018-2024

Medical Disclaimer: All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

Affiliate Disclosure: Please note that each post may contain affiliate and/or referral links, in which I receive a very small commission for referring readers to these companies.