Magnesium is a mineral good for the heart, muscles and for the immune system.

Lack of magnesium can cause nausea, vomiting, loss of consciousness and appetite, experts suggest that men should inject 400 mg of magnesium per day, whereas women should enter up to 310 mg every day.

We bring you 17 foods that you could be able to attach to your daily diet to keep magnesium at an appropriate level.

1. Nuts are considered superhuman today. They are rich in healthy fats and nutrients, especially vitamin E, folic acid, magnesium, and amino acids, and this is all about reducing the risk of heart disease.

But, you should be careful because increased consumption can lead to high levels of cholesterol in the blood. Hazelnuts are good for skin rejuvenation, Brazilian nuts are great for better sperm production while peanuts can protect you from diabetes and gallstones.

2. You can add the seeds in smoothie, salad or bacon.
Pumpkin seeds, which keep the organism free of radicals, are the most common in us, and are useful in the prevention of some forms of cancer or prostate hyperplasia, says nutritionist Ignac Kulier.

Chia seeds contain high levels of protein, magnesium, antioxidants, iron, vitamin C, omega-3 fatty acids.

3. Banana contains 43 mg of magnesium. This fruit is rich in vitamins B6 and B12 and potassium that regulates the level of sodium in the blood.

4. Instead of flakes or egg for breakfast, eat oatmeal that reduces cholesterol intake. Oat is an excellent source of good carbohydrates that help balance the blood sugar level. It is rich in magnesium, iron, calcium, and vitamins B and E.

5. Broccoli is a vegetable that is rich in numerous nutrients. Broccoli flowers contain lutein, antioxidants that provide nutrients to the eyes and skin. During the process of broccoli digestion, it produces an extremely reactive sulphurphan, a substance that is believed to stimulate the protein synthesis that protects cells and keeps them from cancer. Broccoli contains 21 mg of magnesium.

6. Peas contain 33mg magnesium and are a rich source of energy. It contains vitamins C and E B1 (thiamine), vitamin B2 (riboflavin), niacin, vitamin E and vitamin A. As an excellent source of fiber, it helps maintain, maintain the digestive system and improve digestion.

Fatty fishes
Fruit and berry
Raw cacao nib
Herb and spice such as parsley, mustard seed, fennels, cumin
Brussels Sprout
Beet Green
Turnip Green
Swiss Chards

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