Il Magnesio

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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.


Germe di grano160

Dai una lettura all’articolo: “i micronutrienti


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Nato il 4/2/1993, fin da piccolo pratico calcio, sport che pratico tutt'ora. Durante gli studi universitari lavoro in diversi centri sportivi e palestre, capendo che quello non è l'ambiente che fa per me. Una volta raggiunto il traguardo della laurea nel 2016 inizio così la mia attività di personal trainer e apro il mio studio a Volvera. Nel mio studio seguo i miei clienti in ogni allenamento. Nel mio tempo libero mi piace studiare e ho avuto modo di frequentare diversi corsi, che mi hanno permesso di specializzarmi nel personal training, nella preparazione atletica, nell'allenamento funzionale e nel recupero infortuni. Nel 2019 decido di aprire questo blog per trasmettere le mie conoscenze a tutti coloro che hanno voglia di imparare e desiderano migliorare il loro stile di vita.


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