After potassium, magnesium is the second most important mineral in the human body. With calcium and phosphorus it forms bone tissue (in the body, two-thirds of the magnesium is found in the bones); it is essential for the regular production of insulin (the hormone produced by the pancreas that controls blood sugar levels); it enters more than 300 enzymatic processes and plays a central role in the body’s use of energy, as well as in the transmission of muscular and nervous impulses. The nervous system and all muscles in the body, including the heart, need magnesium in order to perform their daily tasks!
Without magnesium, the body cannot use B vitamins, vitamin E and C, and is struggling to assimilate other minerals such as calcium, phosphorus and potassium.
The daily requirement for the adult man is about 300-500 mg, which can be obtained through a balanced diet that includes nuts, cocoa, soybeans, legumes, cereals and derivatives (rice, bread, pasta, etc..) and all green vegetables (magnesium is in fact a constituent of chlorophyll).
However, it should be remembered that the processing and preparation of food causes significant losses, resulting in a possible deficiency that can lead to irritability, anxiety, difficulty concentrating, mood and depression, physical and mental fatigue, insomnia, premenstrual syndrome, muscle spasms and cramps (even in sportsmen), restless leg syndrome, palpitations, etc. Chronic deficiency can also lead to hypertension, hypercholesterolemia, diabetes, overweight, etc.
That’s why it’s important to always have them at your disposal, even with good water rich in magnesium, such as the Lindos water from the Bognanco Thermal Baths!
Magnesium content for a selected food list
Lindos Water (500 ml) and selected magnesium food sources (100 g)
|Dry Roasted Almonds||268||575||3.9||4.7|
|Roasted Pumpkin Seeds||262||446||n.a.||4.5|
Recommended daily magnesium intake
|Magnesium Daily Intake Recommendation (mg)||Lindos Water Daily Intake (glass = 250 ml)|
|Birth to 6 months||30||30||0.5||0.5|
the only one with 394 mg/L Magnesium