Il Magnesio
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Il magnesio è un minerale abbondante nel corpo umano. In genere in un adulto ne sono presenti tra i 20 e i 28 grammi, il 60% dei quali è concentrato nelle ossa, il 39% nei muscoli e solo l’1% nel sangue. Il magnesio partecipa a molte delle reazioni che avvengono nelle cellule.
È necessario per la produzione di energia e per il metabolismo dei carboidrati. Partecipa allo sviluppo dell’osso ed è richiesto per la sintesi del DNA, dell’RNA. Inoltre partecipa al trasporto del calcio e del potassio attraverso le membrane cellulari. Uno studio del 2018 ha riportato un miglioramento dell’umore e dei sintomi da stress con una assunzione di 300mg al giorno. Possiamo dire quindi che il magnesio influisce anche nell’umore.
In quali alimenti è presente il magnesio?
Il magnesio è presente in quasi tutti gli alimenti, ma è particolarmente abbondante nei vegetali a foglia verde, nei legumi, nella frutta secca, nei semi e nei cereali integrali, mentre per quanto riguarda la frutta ne sono una buona fonte le banane. In generale, gli alimenti ricchi di fibre sono anche buone fonti di magnesio. Una concentrazione compresa tra 0,75 e 0,95 mmol/L nel sangue è ritenuta buona.
Il fabbisogno giornaliero è 300 mg. Una sua carenza è molto comune, è la seconda carenza nutrizionale più comune nei paesi occidentali, essa può portare a crampi muscolari, pressione alta, riduzione della sensibilità insulinica. Dosi oltre i 5 g possono portare a diarrea e ad abbassamenti della pressione. Un integratore di magnesio è utile alle donne per combattere i dolori mestruali e ai diabetici per migliorare la sensibilità insulinica.
ALIMENTI RICCHI DI MAGNESIO mg/100g
| Crusca | 550 |
| Mandorle | 265 |
| Fagioli | 170 |
| Arachidi | 155 |
| Germe di grano | 160 |
| Nocciole | 160 |
| Pistacchi | 158 |
| Ceci | 130 |
| Mais | 120 |
| Farina | 120 |
| Lenticchie | 83 |
| Spinaci | 80 |
| Grana | 63 |
| Pesche | 55 |
| Pasta | 51 |
| Carciofi | 45 |
| Pollo | 41 |
| Banane | 31 |
Dai una lettura all’articolo: “i micronutrienti“
Fonte: Humanitas.it
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