Dukan Diet Plan
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Magnesium (see also Spasmophilia) |
This month’s fileEach month discover the file of the month. Check out our monthly file about diet and nutrition. Learn about the latest worldwide research and studies done on nutrition and health and their impact on the Dukan Diet. MagnesiumMagnesium's role and functions in the body are essential and universally recognised. I - The role of magnesiumMagnesium participates in numerous enzymatic functions, but its main role is to regulate the transmission of nerve impulses in the nervous system itself and in all organs in which it projects itself (the heart, the digestive tract, etc.) II - Magnesium food sourcesThe two richest sources of magnesium are cocoa (410 mg/100 g) and soya (310 mg). Almond oil is also a good source with 254 mg, as well as peanuts (170mg) and hazelnuts (140mg). Starches with magnesium include: white beans (170 mg,) oatmeal (130 mg), corn (20mg), lentils and whole bread (90mg). Dried fruis also include this element: figs (72 mg), and dried dates (68 mg). Among vegetables, spinach is the leader with 50 mg, following with avocado (41 mg), as well as parsley, artichoke and potatoes (30mg). The only fruit that contains a significant amount is the banana with 35 mg. III - Magnesium requirements
1 - Male adults and teenagers need 300mg of magnesium per day. Women require 350 mg and pregnant women need to consume 450 mg. These requirements are often difficult to consume on a daily basis.
IV - Deficiency symptons: SpasmophiliaMagnesium deficiency can be felt everywhere the nerve impulse travels. This explains the surprising diversity of its deficiency symptoms.
2 - Whatever the case, taking magnesium as a prolonged treatment cures most of these ailments with an adequate efficency to exclude any placebo effect. V - A serious danger: Magnesium overdoseOverconsumption of magnesium is rare and occurs only if the kidneys have an insufficient removal function. An overabundance of magnesium in the body can cause severe fatigue or heart troubles, a drop in blood pressure or heart attack in certain cases. |